Super light fish pan

Ingredients for 4 servings:

• 4 fish fillets, low-fat (e.g. pangasius, pollock, etc.)
• 200 g prawns or kingfish or prawns
• ½ can tomatoes, chopped
• 1 leek(s)
• 1 onion(s)
• 200 ml milk, low-fat or skimmed milk or soy milk
• 1 handful of parsley, fresh or 1/2 packet frozen
• 1 few sprigs of dill, fresh or frozen
• salt and pepper
• some olive oil
• 1 lemon(s)

Instructions

Working time approx. 35 minutes; Cooking/baking time approx. 25 minutes; Total time approx. 1 hour

Low carb, low fat, well suited from Dukan Phase 2 and also for all other low carb diets, SiS etc.

Thaw the fish fillets, rinse, cut into pieces, and marinate for 10 minutes with freshly squeezed lemon juice. Trim the leek and slice into thin rings. Chop the onion and sauté it in a pan with the leek, more or less olive oil, if desired, and a little water. Place the canned tomatoes in a large pan or pot, add the milk (if you’re particularly low-carb, use unsweetened soy milk like I do, as it has hardly any carbohydrates), and bring to a simmer. Add the leek and onions, season with salt and pepper, and any other spices you like, and simmer for 10 minutes. Add the fish fillets and simmer for another 10 minutes (depending on the size of the fish pieces). Add the shrimp and simmer for a few more minutes until cooked through. Chop the parsley and dill and add them, let them warm briefly, and season again with salt and pepper, if desired. I eat it with the almost calorie-free shirataki noodles (during Dukan Phase 2). Simply rinse them and add them to the pan; they absorb the sauce wonderfully, and you’ll feel full even with a calorie-wise “small” portion. If the carbs don’t bother you, you can serve it with rice, boiled potatoes, hash browns, or something similar.