Delicious UK – (10)October 2019

94 deliciousmagazine.co.uk

Smokedmackerel, pea and

spinachfrittata

SERVES 4. HANDS-ON TIME 30 MIN

• Vegetableoilforfrying


• 1 onion,finelysliced


• 2 garliccloves,crushed


• 100gbabyleafspinach


• 12 mediumfree-rangeeggs


• 15gfreshdill,roughlychopped, small
  handfulreservedtogarnish


• Finelygratedzestandjuice1 lemon


• 2 tbspcreamedhorseradishfrom a jar


• 100gfrozenpeas,thawed


• 240gpack(4fillets)sustainablesmoked
  mackerelfillets, skin discarded and
  brokenup


• 30g mature cheddar, grated

1 Heatthegrilltomedium-high.Heat

a glugofoilina deep23cmnon-stick

fryingpan,addtheonionandfryover

a mediumheatfor5 minutesfryuntil

startingtosoften.Addthegarlicandcook

for1 minutemore,thenreducetheheat

andaddthespinachinbatches,stirring

regularly, until it has fully wilted.

2 Meanwhile,puttheeggsina largejug

withthedill,lemonzestandjuiceand

creamedhorseradish,thenwhisktogether

withsaltandpepper.Whenallthespinach

haswilted,addthepeasandmackerel,then

pourtheeggmixtureoverthefishandveg.

3 Gentlymixeverythingtogether,thenturn

theheattolowandcookgentlyfor6-8

minutes.Thebaseofthefrittatashouldbe

setandgolden.Sprinklewiththecheese

andgrillfor5-8minutesuntilthetophas

setandthecheeseisgolden. Garnish with

theremainingdill.

PERSERVING564kcals,40.3gfat(9.8g

saturated),41.2gprotein,7.6gcarbs (4.4g

sugars),2.2gsalt,3.3gfibre

Pan-friedtunawith citrussy

quinoasalad

SERVES 4. HANDS-ON TIME 30 MIN

• Vegetableoilforfrying


• 2 leeks,finelysliced


• 3 carrots,finely sliced


• 300gquinoa


• 1 litrechickenorvegetablestock


• Handful fresh flatleaf parsley, chopped
  
  
  • Finelygratedzestandjuice1 orange
  
  
  • 4 sustainabletunasteaks
  
  
  • 100g bag watercress
  
  
  
  

1 Heata glugofoilina large,deepfrying

panovera mediumheat,thengentlyfry

theleeksandcarrotsfor5 minutes.

Addthequinoaandstirtogether.Cook

for1 minute,thenpourinthestock.

Reducetheheattolow-mediumand

simmergentlyfor 20 minutes until

thequinoaisjustcooked.

2 Stirinhalftheparsleyandhalfthe

orangezestandjuice,thentasteand

seasonwithsaltandpepper.Cookfor

1 minutemore,thenturnofftheheat.

3 Heata griddlepanuntilsmokinghot.

Seasonthetunasteakswithsaltand

pepper,thenputinthehotpanandcook

for1½minutesoneachsideformedium

rare.Slice,thendividethesteaks,cooked

quinoaandwatercressamong4 plates.

Squeezeovertheremainingorangejuice

andsprinklewiththeorangezesttoserve.

PERSERVING529kcals,11.5gfat

(1.5gsaturated),57gprotein,47.1gcarbs

(11g sugars), 0.8g salt, 10g fibre

A NEW

TAKEON

TUNA

30-

MINUTE

RECIPE