5:2 Diet Meal Plan for Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe) (2024)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Meal Plan for Fast Days:

Low-Calorie Haddock Goujons with Garlic Panko Crumb

(Recipe)

The first full week in the New Year after all of the festivities brings me back to earth with a heavy bump, and it ‘s back onto my 5:2 diet plan with avengeance. I have managed to fit in the odd solo day of fasting since the Christmas and New Year holidays, but I notice that my jeans are slightly tighter! And, one of the best ways to keep on track, for me, is to devise a weekly meal plan; not a full weekly meal plan as such, although they do help, but to decide what I am making and eating for my two 5:2 Fast Days. It’s so much easier to follow the plan that way and I know what I am doing. So, today I amsharingmy TWO menu plans for my two fast days – I usually fast on Mondays and Wednesdays, but as I hate being controlled (even by myself!) that changes according to my plans. However, it fits right into my schedule this week to fast on Monday and Wednesday, which leaves the rest of the week and the weekend to have fun in the kitchen with my new cookbooks that I received for Christmas!

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

My two day meal plan is recorded below, but, first to my new recipe; I have decided to “lighten” up some of my existing recipes, especially ones that I enjoy, and this recipe forLow-Calorie Haddock Goujons with Garlic Panko Crumb is a slightlyadaptedversion of myLow-Fat Cumin Scented Plaice Goujons with a Panko Crumbrecipe. I have lightened it up by using egg whites and not a whole egg as well as using garlic in the crumb for extra flavour, as this is a “dry baked” fish dish. The total calorie count for the this recipe when served with garden peas is 260 calories, and only 200 calories with no peas; so, you could serve these goujons with salad if you wishes, with a littletartarsauce. (One teaspoon of normal tartar sauce is between 35 and 45 calories depending on the brand.)This is a delightful and easy recipe for non-fast days too, and you can then serve it with chips orsautéedpotatoes.

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

One thing that is VERY important to me on my 5:2 diet and especially on my fast days, is that I don’t feel deprived, so I always make a main meal and I always have breakfast too.I tend to sit down to a “proper meal” at least once, and also fill myself up with green tea, water and in the evening I save 40 calories for a cup of low-calorie hot chocolate, as a treat. Anyway, on to my meal plan for this week as well as my recipe forLow-Calorie Haddock Goujons with Garlic Panko Crumb. Have a great week, see you later, Karen

Low-Calorie Haddock Goujons with Garlic Panko Crumb

Print recipe

Serves	1
Prep time	5 minutes
Cook time	15 minutes
Total time	20 minutes
Allergy	Egg, Fish
Meal type	Appetizer, Lunch, Main Dish, Side Dish, Snack, Starter
Misc	Child Friendly, Freezable, Pre-preparable, Serve Hot
Occasion	Casual Party
Region	British
By author	Karen S Burns-Booth

A tasty low-calorie fish dish for the 5:2 diet and a Fast Day. These simple haddock goujons can be frozen at the crumbed stage - spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Ingredients

1 x 100g fresh haddock fillet, skinned and boned
1 x tablespoon Panko - Japanese Style Panko, Plain Bread Crumbs
1 x teaspoon Granulated Garlic
Salt and Pepper to taste
1 x Egg White, Medium Egg
Fry Light Olive Oil Spray, 3 sprays
Garden Peas, 80 g (3 heaped tablespoons)
Lemon, to serve

Note

Directions

Step 1	Pre-heat oven to 180/375F/Gas Mark 4. Spray a large baking tray with the spray oil.
Step 2	Mix the panko in a large roomy bowl with the garlic granules, salt and pepper. Place the beaten egg white in a large bowl.
Step 3	Cut the haddock fillets into thin and fairy long strips, before dipping in the beaten egg white and then coating them in the panko crumbs.
Step 4	As soon as they have been crumbed, place them on the oven tray until they have all be coated. Put the tray into the pre-heated oven and bake on the middle shelf for 15 to 20 minutes, or until they are golden brown and the fish is cooked through and is flaky
Step 5	Serve immediately with peas for a low-calorie meal or with chips, sauté potatoes, seasonal vegetables. Garnish with lemon slices and fresh parsley.
Step 6	Total calories for this recipe with peas is 260 calories or 200 calories without the peas.

MondayMeal Plan

Monday 7th January 2013:

(500 calories)

Breakfast: Low-calorie microwave scrambled eggs with chives = 60 calories

1 small cup of milky coffee made with skimmed milk = 40 calories

Lunch:

Roast Tomato & Garlic Soup Recipe = 70 Calories

Lavender and Lovage 5:2 Recipes

A 5:2 Fast Day Diet Winter Meal Plan with Low Calorie Highland Stew Recipe
The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe
Better with Brita: Watercress Soup with Chives (5:2 Diet)

5:2 Diet Meal Plan for Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe) (2024)