The 5-2 Challenge. A Man Sized Fast Day. Seared Salmon Fillet With Lemon, Garlic and Chilli Roasted Cauliflower.

Seared Salmon With Roasted Cauliflower

The guidelines for the fast day diet clearly stipulate that women should not consume more than 500 calories on a fast day. Men have a slightly more generous 600 calorie allowance. The only comment I can make about my latest fast day? It was most definitely a man-sized effort.

I could blame it on the “supermoon”.  After all it is well documented that people do strange things on a full moon and last night’s supermoon was the biggest, brightest  and fullest moon of the year. Or perhaps a better excuse would be the winter solstice. Who isn’t prone to overeating on the  coldest, shortest day of the year? But the simple truth of  the matter is I spent a full weekend celebrating a close friend’s milestone birthday. Eating and drinking from midday Friday well into Sunday. No wonder my Monday fast day was so difficult. My well extended stomach had no idea the party was over and I spent my entire day craving food.

Here is my rather more substantial fast day on a plate. The seared salmon was delicious and definitely filled the rather large hole in my stomach. Paired beautifully with an almost nutty roasted cauliflower. If I had only eaten just half a sandwich for lunch, I would have  kept within my 500 calorie limit. On the bright side with the winter solstice over, the days will be getting longer and hopefully warmer as we begin the long ascent to summer.

2 Cups  Tea
1 Tomato Sandwich with 20g Avocado
Mid Afternoon
2 Cups Tea
1 Serving Seared Salmon With Roasted Cauliflower
1 Cup of Tea with Teaspoon of Sugar
Total Calories

Seared Salmon Fillet

326 calories to 368 calories per serve depending on whether salmon is wild or farmed

one 170g centre cut salmon fillet per person. (348 calories farmed vs 306 calories for wild salmon)
1/2 teaspoon olive oil (20 calories)
sea salt flakes

REMOVE salmon from the refrigerator ten minutes before cooking. Check the fillet for bones and pinbone if necessary.
HEAT a heavy based frypan over medium-high heat. Add olive oil.
SEASON  the flesh-side of the salmon with salt. When the oil is hot, add salmon skin-side down. Sear until the skin is golden brown and crispy, about 5 minutes. Turn and cook for 1 to 2 minutes more until cooked to your liking. The salmon should still be pink in the middle.
SERVE immediately.

Roasted Cauliflower with Lemon, Garlic and Chilli

Serves 6 (62 calories per serve)

one medium head of cauliflower, washed and divided into florets (146 calories)
2 tablespoons olive oil (240 calories)
juice and zest of 1 lemon (10 calories)
sea salt and freshly ground pepper
1 small red birds-eye chili, deseeded and roughly chopped (5 calories)
2 cloves of garlic very roughly chopped (8 calories)

HEAT oven to  200 C. Line a large shallow roasting tin with baking paper.
USING a pestle and mortar, pound the chili and garlic with a pinch of salt until it forms a paste.
ADD olive oil, mix well to combine and pour over cauliflower. Season well with salt and pepper.
ROAST in the oven for about 30 minutes turning the florets to ensure even roasting after about 15 minutes.
SERVE hot straight out of the oven.

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3 Responses to The 5-2 Challenge. A Man Sized Fast Day. Seared Salmon Fillet With Lemon, Garlic and Chilli Roasted Cauliflower.

  1. Your salmon looks so perfectly cooked, and I love roasted cauliflower. I really like the spices you used with your cauliflower. I’m not sure what a red birds eye chili is, spicy? I’m blaming all kinds of things on that super moon! 🙂

  2. Pingback: Eating Your Winter Greens. Indian Spiced Cauliflower Fritters. | The Paddington Foodie

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