Asian-style fish with noodles variations: For Mediterranean-style baked snapper, use 4 fillets, about 150 g each, and place on 4 oiled pieces of foil. Mix together 4 tomatoes, seeded and diced, 40 g pitted black olives, quartered, 2 tablespoons drained capers, roughly chopped, 1 tablespoon chopped parsley, 2 tablespoons extra virgin olive oil and some pepper. Divide the mixture among the fish and wrap in the foil. Bake for 15 minutes. Meanwhile, make a salad by mixing together 1 bulb fennel (finely grated), 1 large zucchini (sliced), and 2 red onions, cut into thin wedges. Toss with 2 tablespoons lemon juice, 1 tablespoon extra virgin olive oil, and pepper to taste. Serve the fish with the salad and boiled new potatoes.
Per serving: 569 calories, 58 g protein, 12 g total fat, 2 g saturated fat, 129 mg cholesterol, 55 g total carbohydrate, 3 g sugars, 7 g fibre, 1123 mg sodium
Sunflower is one of the most popular oils, having a mild flavour. It is a good source of vitamin E, which is a powerful antioxidant that protects cell membranes from damage by free radicals. Eggs add flavour and colour to noodles and only a tiny amount of fat. Egg noodles are also an excellent source of starchy carbohydrate.