Baked Salmon with Black Pepper and Garlic - Weight Loss NHS

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Baked Salmon with Black Pepper and Garlic

Persephone33
Persephone33Restart Jan 2020

This is how I always make my salmon.

1/2 teaspoon of olive oil on each 120g fillet, freshly crushed black pepper, finely chopped garlic and a sprinkling of sea salt. Comes in at 270 calories per fillet. It is very easy and no fuss to make and just bung it in the oven.

Served with Jersey royals and green beans or other purple sprouting broccoli and/or salad. My meal tonight was 680 cals.

18 Replies
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Lytham
LythamSuper Host 3 stone

Ooh that looks tasty ! Nice ! :-) x

BridgeGirl
BridgeGirlAdministrator

Looks great! What is your calorie range, Persephone?

Persephone33
Persephone33Restart Jan 2020 in reply to BridgeGirl

BridgeGirl 1353 - 1739... I think!

Persephone33
Persephone33Restart Jan 2020 in reply to Persephone33

1271 - 1634 as a minimum. The above is with moderately active. I am not sure how active I am to be honest. I feel like I am 'very' active but I don't know whether that means I lift weights or something. I'm definitely not sedentary but I didn't want to overestimate so I felt it was best to aim for the middle!

BridgeGirl
BridgeGirlAdministrator in reply to Persephone33

You can check it here :) nhs.uk/live-well/healthy-we...

Make good use of your allowance and enjoy your food - looks like you don't need me saying this :) I did well by eating in the upper half of my range.

Persephone33
Persephone33Restart Jan 2020 in reply to BridgeGirl

Thank you! Yes those are the figures I got from the link you provide. The NHS BMI checker. So, can I just check then. With the 'range', does that mean I should still lose weight if I ate, for example, the maximum of 1739? Or would that be the amount I would need to maintain my weight?

BridgeGirl
BridgeGirlAdministrator in reply to Persephone33

You should lose within that range. Probably more slowly at the top, but there's a lot to be said for losing gradually. A useful principle is eating as much as you can, compatible with weight loss; that is likely to be sustainable long after you reach your goal weight.

Maybe go for 1550 - 1600 and see how that goes for 3-4 weeks. Aim to get those calories into three filling meals rather than eating throughout the day.

I see you've been using the Daily Diary and I hope you find that useful

Persephone33
Persephone33Restart Jan 2020 in reply to BridgeGirl

Thanks, that's really helpful! I did 1680 today (bit more because I just had a 'healthy' cocoa) but I think I could have avoided that had I not tried to starve myself and then pigged out on sweet stuff because I was out and about! Having discussed this in another thread, this seems to be my main downfall.

BridgeGirl
BridgeGirlAdministrator in reply to Persephone33

These changes are step by step for most of us. Don't be put off if you end up kicking yourself some days. Just keep on it :)

Looks gorgeous 😊💜 x

Persephone33
Persephone33Restart Jan 2020 in reply to SilverCooper

It is well tasty SilverCooper !!

I made homemade fish & chips on Friday 😊 & the fish was lovely I used a small amount of cornflour & plain flour, egg white, sparkling water & a teaspoon of oil to cook it in & it was amazing! Came out at 275 cals.

Would send you a photo but I'm being a bit of a dinosaur & don't know how to attach it! 😳

Persephone33
Persephone33Restart Jan 2020 in reply to SilverCooper

I believe (only because I read this on another thread) you can only attach photos to threads you start, and not in replies. so, it's not you! That fish sounds really nice - I like the idea of adding the sparkling water. What did you do for the chips?

Persephone33
Persephone33Restart Jan 2020 in reply to SilverCooper

and also did you pan fry it?

I cut a large potato into chunky chips boiled them for five minutes, drained them & gave them a shake to rough the edges up, laid them out on kitchen paper to cool, sprayed them with low cal oil and added sea salt & black pepper & then into a hot oven for around 30 minutes - or until they r done - really tasty 😊.

I did pan fry it in a small pan with the teaspoon of oil - it really is all you need. 😊 Once you have browned each side of the fish you pop it in the oven too for ten mins to finish it off. X

Persephone33
Persephone33Restart Jan 2020

Sounds really lovely. I will have to try that, thank you for sharing!

Looks good and you can't beat jersey royals

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