7
Swap to seafood
Love eating seafood feasts on holiday?
Tuck in. White fish, crab and prawn are
the healthier, lower calorie proteins that
can make staying trim in summer easier.
A 100g portion of grilled prawns has less
than 100 calories, compared with more
than 200 calories in 100g of pan-fried fillet steak. Team
your chosen seafood with a whole grain such as bulgar,
quinoa or whole-wheat couscous, plus grilled veg or a
vibrant salad with a drizzle of olive oil. Research shows this
style of Mediterranean eating is key to a long, healthy life.(^) Tr y
this BARBECUED SEA BASS
●●2 whole sea bass, gutted, scaled and cleaned (you
can also use sea bream or whole mackerel)
●●½ a lemon, sliced
●●Handful of thyme sprigs
●●Sea salt
Shallot vinaigrette
●●90ml extra virgin olive oil
●●1 banana shallot, thinly sliced
●●2 garlic cloves, halved
●●2 sprigs of thyme
●●1 tbsp sherry vinegar
●●1 tomato, diced
●●1 tbsp each chopped chives and flat-leaf parsley
1 For the vinaigrette, put the oil, banana shallot, garlic and
thyme in a small, cold saucepan with a good pinch of salt.
Warm all the ingredients over a very low heat so the shallot
poaches in the oil. Don’t over cook – the shallot and garlic
should soften but take on no colour.
2 After 20 minutes, remove the pan from the heat, stir in the
sherry vinegar and leave to cool completely.
3 Heat a barbecue or griddle pan over a medium heat. Cut
3 slits down each side of the fish, through the skin and
flesh but not quite down to the bone, and stuff the cavities
with the lemon and thyme.
4 Cook on each side for 3 to 4 minutes, then check the
flesh is cooked – it should be opaque and come away from
the bone. If you’re unsure, you can always pop it into an
oven (180oC/gas mark 4) for another 5 minutes.
5 To finish the vinaigrette, discard the thyme and garlic,
and stir in the diced tomato and chopped chives and
flat-leaf parsley. Spoon the vinaigrette over the cooked fish
and serve immediately.
6
Dine at
‘holiday time’
Have you tried time-restricted eating but
found it too tricky to fit into your working day?
Eating all your meals during an eight- or
12-hour window has been proven to aid weight
control and reduce the risk of disease. It can take
a while to adjust to this new dietary pattern but
the good news is that ‘time-window’ eating is
easiest on vacation (think brunch around midday and
beach-side meal at 6.30pm). A 2018 study at the
University of Illinois at Chicago, US, supports the idea of
16:8 as a method of weight control. With this way of eating
you can eat whatever you want without restriction during
an eight-hour window each day, but abstain for the other
16 hours, only drinking water. Time to hit the beach bar!
Recipes* taken
from California:
Living + Eating
by Eleanor
Maidment
(Hardie
Grant, £22).
- Except Blueberry ripple ice cream, p 51