Michael Mosley’s ‘easy to stick to’ daily diet – only 800 calories

Steamed fish with tomato and pepper sauce

Per serving: 434 kcal, 28 g protein, 29.5 g carbohydrates

serves two

Ingredients

for the fish

A tablespoon of green or black olives

70 g green beans, chopped

Two 120g thick skinless white fish fillets (cod or haddock)

A tablespoon of olive oil

For the Tomato and Pepper Sauce

Two medium red onions, peeled and finely chopped

Two cloves of garlic, peeled and finely chopped

Two spoons of olive oil

Three bell peppers, any colour, seeded and cut into 2 cm pieces.

A 400g can of diced tomatoes

two teaspoons of paprika

Two lemon wedges to serve (optional)

Method

Preheat oven to 200c/fan 180c/gas six.

Cut out two large rectangles of non-stick baking paper and place half of the tomato-pepper sauce in the center of each. Top with the olives, green beans, and fish, then drizzle with the olive oil.

Season with salt and freshly ground black pepper.

Fold the parchment paper over and carefully seal all the edges to make little packets. Place on a baking tray and bake in the oven for 25 minutes.

Serve with a lemon wedge, if using.

For the sauce, place a skillet over medium heat and sauté the onions and garlic in the oil for three to four minutes, or until softened.

Add the bell peppers, tomatoes, paprika, chili flakes, if using, and 10ml water and stir to combine.

Cover with a lid and simmer for 15 minutes, stirring halfway through. Season with salt and freshly ground black pepper.

Dr. Mosley added: “If it’s not a fast day, increase or double the serving size and/or roast small cubes of butternut squash alongside the fish and serve with two to three tablespoons of cooked green lentils.”