Luxury Low-Calorie Recipe for Fish on Friday: Smoked Salmon Pitta Pizza for 5:2 Diet Fast Day (2024)

Luxury Low-Calorie Recipe for Fish on Friday:

Smoked Salmon Pitta Pizza for 5:2 Diet Fast Day

My “Fish on Friday” post today is a luxury one, a special LOW-CALORIE snack, lunch or light supper recipe with more than a hint of gourmet about it,Smoked Salmon Pitta Pizza.This recipe is a remarkable 194 calories and VERY satisfying on two counts, it fills you up and, it does NOT taste or evenremotelylook like diet food, which, is very important to me as I hate the word diet food! One word of advice when making this recipe, you MUST use top quality smoked salmon (and therefore more expensive I’m afraid). I used some very fine Scottish smoked salmon, which was meltingly soft and subtly smoked, with NO excess oil that the cheaper types have. I used a Weight Watcher Pitta Bread(only 106 calories) as the base – part of a FABULOUS hamper of Weight Watcher’s products that were sent to me to try, more about the rest of the hamper later. The addition of red onion, capers, dill and garlic and herb cream cheese further enhances this fabulous 5:2 diet Fast Day recipe.

These pitta pizzas are on the table in fifteen minutes, making them a quick and easy recipe to make.The combination of flavours is fabulous, and I adore piquant capers with smoked salmon and cream cheese. The recipe calorie count of 194 calories also includes a generous portion of mâche, (lamb’s lettuce) but no dressing, but you can factor in the dressing by choosing one of these here:

The good salad dressing guide

by PETA BEE, Daily Mail

Not all salads are good for you. Smother your lettuce, cucumber and celery in a high-fat dressing and you might be better off with a burger and fries.Here, nutritionist Peta Bee analyses some of the most popular salad dressings on the market and rates them according to calorie and fat content, healthy ingredients – and taste. All calorie and fat contents are approximate value for one 15ml tablespoon of dressing.

Salad light balsamic dressing spray
Calories, 51. Fat, 5g.
The number of calories per tablespoon is a bit deceiving – a couple of sprays (one calorie per spray) would be enough for a small green salad. Vinegar constitutes almost half of this product, with water, concentrated grape juice and sunflower oil making up the rest.
Health rating: *****
Kraft Italian vinaigrette with garlic
Calories, 6, Fat, 0g.
A fat-free alternative to conventional vinaigrette products, this saves around 9g of fat and up to 85 calories per spoonful.
Health rating****
EPC Honey and mustard dressing
Calories, 10. Fat, 0.01g.
This ‘virtually fat-free’ dressing consists mainly of water and white wine vinegar, though 27per cent of its volume comes from the honey and mustard flavourings.
Health rating****
Weightwatchers mayonnaise-style dressing
Calories, 19. Fat, 1.4g.
Although it tastes quite different, you would be saving 90 calories per tablespoon if you switched from real mayonnaise to this.
Health rating ****
Crosse and Blackwell waistline creamy dressing
Calories, 18. Fat, 0.9g.
Another good choice if you like the taste of creamy sauces but not the fat that settles on the hips.
Health rating ***
Crosse and Blackwell waistline vinaigrette
Calories, 1.3. Fat, 0g.
Vinaigrettes are generally a better choice than many oil-based dressings since they consist mainly of different vinegars and water.
Health rating ***
Hellman’s Dijonnaise
Calories, 32. Fat, 3g.
Mayonnaise style dressing flavoured with Dijon mustard that is much lower in overall fat and calories than conventional mayonnaise.
Health rating ***
Cardini’s low fat Caesar dressing
Calories, 18. Fat, 0.6g.
Infinitely preferable to the full-fat Caesar dressings in terms of fat content. But contains a host of stabilisers and preservatives.
Health rating ***
Sainsbury’s sour cream and parmesan fresh dressing
Calories, 67. Fat, 7g.
The fat content from the cheese and cream is relatively high. And ‘fresh’ has no legal meaning – a dressing in the chiller cabinet could have a shelf life of up to two weeks.
Health rating ***
Heinz salad cream
Calories, 50. Fat, 4g.
Salad cream has less than half the fat of mayonnaise, but emulsifiers and modified starch detract from its health profile.
Health rating ***
Sainsbury’s fresh mustard with honey dressing
Calories, 76. Fat, 7.6g.
Though scoring better than mayonnaise, it is still relatively high in fat. A large salad can easily accommodate six tablespoons of dressing – which means an extra 450 calories and 45g of fat.
Health rating ***
St Michael reduced fat mayonnaise
Calories, 40. Fat, 4g.
It is worth checking labels carefully. Legally, a ‘reduced fat’ product must have considerably less fat than its normal equivalent, but need not necessarily be low fat.
Health rating**
Sainsbury’s blue cheese dressing
Calories, 61. Fat, 6g.
Ten per cent of the volume of this dressing is Danish Blue cheese which, along with vegetable oil and pasteurised egg yolks, contributes greatly to its fat content. Additives are much lower than in some of the others, though.
Health rating**
Hellman’s luxury french dressing
Calories, 45. Fat, 3.9g.
The inclusion of emulsifiers, antioxidants and preservatives give this a slightly chemical aftertaste.
Health rating**
Pizza Express olive oil dressing
Calories, 87. Fat, 9g.
One of the few dressings without a long list of artificial flavourings and preservatives. It’s high in fat, but its olive oil content is nutritionally superior to cheaper vegetable oils.
Health rating**
Newman’s own Italian dressing
Calories, 82. Fat, 9g.
High in fats. Fresh onions, garlic and wine vinegar give it its flavour. A good source of vitamin E.
Health rating**
Meridian organic salad cream
Calories, 52. Fat, 5g.
Not particularly low in fat, but its organic label guarantees it has no additives or preservatives.
Health rating**
Ainsley Harriott lime sublime creamy dressing
Calories, 51. Fat, 5g.
Be careful with thicker dressings such as this – it’s easy to use too much. One tip is to ‘dilute’ the dressing with low fat yoghurt, which will cut the calories and fat down.
Health rating**
Kraft creamy thousand island dressing
Calories, 55. Fat, 5 grams.
Manufacturers use pasteurised egg yolk to prevent the risks associated with recipes using raw eggs.
Health rating**
Sainsbury’s classic Caesar dressing
Calories, 67. Fat, 7g.
Parmesan cheese, as well as the sunflower oil and pasteurised egg yolks, bumps up the calories.
Health rating*
Marks and Spencer fresh classic French dressing
Calories, 78. Fat, 8g.
High in fat, so a better choice would be an exotic vinegar which contains around only five calories per tbsp. Balsamic vinegar is one option.
Health rating *
Hellmann’s creamy thousand island dressing
Calories: 52 Fat: 5g
Contains tomato puree and red peppers – but also a long list of preservatives and stabilisers.
Health rating*
Marks and Spencer fresh Caesar dressing
Calories, 80. Fat, 8g.
In spite of its wholesome appearance, this is one of the highest-fat dressings we tested. You’d be better off with a drizzle of pure olive oil.
Health rating*
Hellmann’s real mayonnaise
Calories: 109 Fat: 12g
On average, a thick creamy dressing like this is 75 per cent fat. A spoonful a day on salads and in sandwiches would take up almost one-third of the recommended daily fat intake for women.
Health rating*

Or, you could make your own dressing here:

1 teaspoon Olive Oil = 40 cals; 1 teaspoon lemon juice – 5 cals; 1 teaspoon Dijon mustard = 8 cals and 1 teaspoon Balsamic vinegar = 5 cals: Total = 58 calories and serves two people, so only 29 calories per portion!

I have another FISHY Friday post to share, as I cooked some lovely herrings in oatmeal today, but, that post and recipe will follow tomorrow…….that’s it for today, have a great weekend, and keep warm if you have snow around! Karen

DON’T forget to enter my Fishy FridayGiveaway:

Win one of TWO packs of Fresh Wild Haddock Fillets worth over £50!

Disclaimer: With thanks to Weight Watchers who sent me a hamper of products to try: all views and opinions are my own and I was not required to write about them. Karen S Burns-Booth

I am entering this recipe into Jenny’sJanuary Weekend Kitchen Creations!

(Weekend Kitchen Creations is a weekly Linky Party, but, for the first linky party, it’s for the month of January)