Susie Burrell

‘your food, your body, your life’

Low calorie comfort food

This is a sponsored post, brought to you by Tassal Salmon.Long days spent at home can mean that we really, really look forward to dinner. And let’s be honest, a salad is just not cutting it at the moment, with many of us seeking out more hearty meals to self soothe at this rather challenging time. The issue with our favourite comfort meals is that they also tend to be high in calories, thanks to heavy sauces, pastry and heavy carb bases. The good news is that with a few recipe tweaks and knowledge of light ingredient alternatives it is possible to create your favourite comfort meals minus plenty of fat and calories if you follow these simple steps.

1. Go for a lighter carb

Whether your preference is for pasta, pizza, pies or roasts, the good news is that it is easy to swap the heavier carb bases of pastry, potatoes, pasta and even pizza base for much lighter alternatives. Not only can you find lower fat pastry at supermarkets, but filo too is a lighter option or you can ditch the pastry altogether for a vegetable mash. There are vegetable varieties of pizza bases, pasta and rice, and lighter vegetables such as carrots, pumpkin and even lower carb potatoes can mean you can still enjoy your favourite roasted veg or chips, minus plenty of carbs and calories.

2. Load up the vegetables

Any recipe will be significantly lower in calories once you bulk up the veg content – think grated vegetables into pasta dishes and stir fries, extra vegetables with your favourite roast and even adding extra vegetables to any pizza, pie or casserole will automatically mean you are boosting your overall nutritional intake whilst reducing the amount of total protein and carbs you are eating. It is the easiest way you can make any recipe a whole lot lighter and healthier – think zucchini, carrot, pumpkin and peas which work well with literally any dish.

3. Add in your good quality protein

Protein rich foods including meat, chicken, oily fish such as salmon and white fish are all nutrient rich additions to meals but opting for proteins that are especially high in omega 3’s such as salmon, or the leanest cuts of meat and chicken will ensure that your recipe remains as healthy and calorie controlled as possible. On the other hand fatty minces and roasted meats, chicken wings and thighs, sausages and processed meats all add plenty of extra fat and calories and are best avoided if your goal is to keep your overall calorie controlled at this time.

4. Know your lighter sauces

One of the ways that comfort foods add in plenty of calories is via the high fat creamy sauces and gravies we use to flavour the dishes. It is exceptionally easy to make lighter versions of all of these sauces for a fraction of the calories. Think Greek yoghurt as an alternative to sour cream, light evaporated milk with corn flour as an alternative to cream and as a base to your favourite curry, and pre made gravy to avoid using the fat from the roast itself. Often once you lighten the sauce, you lighten the entire meal significantly.

Recipe: Low Carb Salmon Pasta

Serves 2


2 xTassal Fresh Tassie Salmon Skin-Off

200g edamame spaghetti

1 tsp. extra virgin olive oil

¾ cup light evaporated milk

3 tsp. cornflour

½ lemon, juiced and zested

1 zucchini, shaved

1 cup cherry tomatoes, halved

¼ cup grated parmesan

1 tbsp. parsley, roughly chopped


1. Cook edamame spaghetti to directions on pack and set aside.

2. Heat olive oil in a medium heat and add salmon fillets, cook for roughly 3 minutes each side, or until cooked to your liking. Remove from pan and allow to cool, then use a fork to flake the fillets.

3. In the same pan, reduce heat to low and add the evaporated milk and corn flour, whisk to combine and thicken. Add lemon juice and zest and cook for 3 minutes. Add in shaved zucchini and parsley and toss to coat.

4. Return salmon and spaghetti to pan and mix to combine. Season with cracked pepper and serve.