Quick Cod and Prawn Gratin

A few years ago Si King and Dave Myers – aka The Hairy Bikers – released a series of diet books that completely transformed my outlook on dieting. I’ve always kept myself fit and healthy, but creeping age and a slowing metabolism meant that the pounds crept on over the years. Sound familiar?

Dieting though? Everybody I have ever known who has been on a traditional diet – one that is based on denying yourself treats and cutting down your food intake – has lost loads of weight, only to put it all back on again, and a little more, once they return to ‘normal’ eating. There are complex metabolic (and mental) reasons why this happens, so, it struck me that the way to lose weight and keep it off isn’t by denying yourself but by finding other ways to satisfy yourself. The way to do that is by eating food that is low in calories but delicious, filling and satisfying. That way you don’t feel like you’re doing some kind of penance. Coupling that outlook with cycling through the 5:2 diet a few times a year, I changed the way I view treats and I have kept the weight off as I approach my mid-fifties.

Those Hairy Bikers books contain recipes that could be tailor-made for a 5:2 eating plan: low-calorie, healthy and absolutely delicious. I’m not a diet guru, but if you’re struggling with your diet then try this recipe, try it even if you’re not. My wife is one of those lucky people who will probably be slender forever, but when I am not on the 5:2 diet she still asks me to make stuff like this, just because she loves it.

Total calories per portion are 287. Yep, just 287 – that means you can have a fat boy portion if you want but not turn out to be a fat boy!

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RECIPE – Serves 4 

100g raw, peeled king prawns

400g white fish fillets (cod, hake, pollock etc)

150g undyed smoked haddock

400ml semi-skimmed milk

2 bay leaves

1/2 small onion, or 1 banana shallot, peeled and finely chopped

3 tbsp cornflour

3 tbsp water

100g frozen peas

2 tbsp vermouth

40g coarse breadcrumbs

25g cheddar, grated

sea salt and freshly ground black pepper


METHOD

Cut the fish into 3cm chunks.

Gently heat the milk in a large pan, with the onion and bay leaves. Bring it to scalding point (where the milk at the edges of the pan just starts to foam) and keep it there.

Add the water to the cornflour to make a smooth paste, then add to the milk, stirring constantly over low heat for 5 minutes until the sauce is thick, rich and glossy.

Meanwhile, heat your grill to high.

Season the sauce, then add the vermouth and peas, cook for a minute or so then add the fish, stirring gently a couple of times and cook for two minutes. Add the prawns and again stir gently a couple of times for a further two minutes.

Transfer to a large warmed oven dish or, if you are serving individually, to whatever number of heatproof serving dishes you require. Combine the breadcrumbs and cheese, scatter over the top and grill for 2-3 minutes until the cheese has melted and the crumbs are lightly browned.

Serve alongside green vegetables, broccoli and/or cauliflower are excellent low-calorie and filling accompaniments.

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