Another fun way to eat fish - it's Dean's haddock fillets, spiced up with garlic, rosemary, chilli and chopped tomatoes.
2 haddock fillets
1 small onion, very finely diced
2 cloves garlic, crushed
1 tbs rosemary, very finely chopped
1 400g tin chopped tomatoes
½ tsp chilli powder
1 tbsp fresh parsley chopped
6 new potatoes
200g fresh baby spinach or watercress
1. Fry the onion, garlic and rosemary in a pan over a medium heat for 3-4 minutes along with a tiny dash of olive oil, reduce the heat and add the tomatoes and chilli powder then continue cooking for 8-10 mins. Season with a touch of salt and pepper.
2. Season the haddock then place on top of the tomato sauce, then place lid on and cook for approx 8-10 mins depending on thickness, until cooked through then sprinkle over the parsley.
3. Meanwhile boil the new potatoes for 10-15 minutes until cooked through, then strain.
4. Wilt spinach in a large pan with a splash of water, squeeze out excess water and season. Serve along with the fish and new potatoes.
Grams of fat per serving: 2.5
All Miami Beach Diet recipes have been assessed by the Institute for Optimum Nutrition.