Before cooking, remove the skin of poultry and the visible fats of meats; if eating tinned fish (e.g. tuna, sardines, etc.) choose those in brine or tomato sauce;
When cooking fish or meat in the oven:
- Remove visible fats of the food in question;
- Prepare a marinade of wine, garlic, onions, herbs and spices according to your preferences;
- Marinate it overnight, in the fridge, rotating it frequently so that all sides are infused with the marinade;
- Make a bed of sliced onions in the baking tray and pour in part of the marinade; set aside the remainder of the marinade to use when basting the roasting fish/meat;
- Place the fish/meat in the baking tray, on top on the onions, and baste it with the marinade and a little bit of olive oil;
- Roast it slowly, at a moderately low temperature to make it tender;
- When the roast is ready, remove it from the baking tray and discard the juices in the bottom (it will still have high fat content, due to the added olive oil and the fish/meat’s own fat).
Sautee your foods the following way: cook the onions (double as much as you would use) in a mix of water and olive oil, adding water to prevent burning. This will reduce the amount of fat used.
To make a gratin, use bread crumbs or low-fat cheese. If you can’t find grated low-fat cheese, get low-fat cheese and leave it to dry in the fridge for a few days. When it’s drier, grate it and use it as usual in your gratin.
When seasoning salads, choose low-fat dressings: use lemon juice and a dash of salt, or try to make a simple yoghurt dressing using natural non-sweetened yoghurt, salt, pepper, herbs and spices according to your preferences.
Remember that you can use non-stick frying pans to cook without added fat, so you can grill steaks and make omelets or scrambled eggs without fat, preserving their flavor.