Jewish · Authentic-ish Jewish
Chraime
265 kcal a serving, against 394 for the traditional version. That is 129 kcal off, or 33%, with 39.2g of protein. Serves 4. 45 minutes.
What the traditional version is
Thick chunks of white fish - usually cod, but any firm white fish works - simmered gently in a tomato sauce bursting with garlic, paprika, chilli and caraway, easily 60-70ml of oil, and sometimes a little sugar to round out the heat. Served with plenty of crusty bread to mop up the rich, spiced sauce floating with crimson drops of oil.
What changed, and what each change costs
Cutting oil from 70g down to 15g
70 grams is three shot glasses. It's not a drizzle, it's a commitment. Swapping for 15g means just enough to soften the spices and stop things sticking, but the sauce never thickens the same way. The lid does the rest.
What it costs you. You lose the luscious red slick on top and the sauce turns a bit watery. It also doesn't carry the heat and spice quite as well. If you want to dip challah and get slick fingers it's the wrong dinner.
Keeping cod at 800g but cutting more sauce calories by skipping the sugar
Cod's got a good amount of protein for the calories, so I've left it alone. But ditching the sugar means the sauce is sharper and the tomatoes a bit bossy, especially if they're not the best tinned ones.
What it costs you. You'll miss the rounded sweetness, so use a pinch of good salt and hope nobody's comparing it to their grandmother's.
Turning up the garlic and chilli, and winding the paprika down to 7g
More garlic (up to 30g) and a touch more chilli try to make up for the missing oil and sugar. You have to get flavour somewhere, and it's not coming from fat.
What it costs you. It'll feel hotter and sharper than the original, with less of that smooth warmth. Not subtle, but it'll keep your tastebuds moving.
Cooking with a tight lid on
Since there's less oil to keep the fish moist, the lid traps steam and stops the cod turning stringy. Old trick, useful here.
What it costs you. Sauce stays thin. You can't get away from it: it isn't rich, it's practical, and it's got more in common with a spicy fish stew than the chraime you'd serve for a special Friday night.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 394 | 265 |
| Protein | 39.2g | 39.2g |
| Fat | 20g | 6.2g |
| Saturated fat | 2.7g | 0.9g |
| Carbohydrate | 14.2g | 12.9g |
| Protein per 100 kcal | 9.9g | 14.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish.
The method is in the book
The first thing you'll spot is the missing slick of red oil on top. Some will say that's half the point, and honestly, they've got a case. The fish is tender, the sauce's got punch, and you'll get all the warmth, but not quite the deep, clingy flavour or the shabbat-table gravitas. Good for a midweek dinner, less for making a statement. If you're really craving the Saturday-night version, make it when your doctor's on holiday.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.