eat well every day.
THEOVEN
DOESTHE
WORK
Spanishfishstew
SERVES4.HANDS-ONTIME 20 MIN,
OVEN TIME 30 MIN
Thisrecipeisburstingwithfresh
Spanishflavours.Ifyoudon’thave
orlikesaffron,use2 tspsmoked
paprikaorchilliflakes.I liketo
servethisdishwithherbedriceto
addfreshness– usewhateverfresh
herbsyouhave,chopthemfinely
and mix through cooked rice.
FOOD
TEAM’S
TIP
Youmayneedtofrythefishin
batches,depending on the size
of your pan.
- 2 tbspoliveoil
- 800gsustainablewhitefish,cutinto
5cmpieces,skinonorremoved
dependingonyourpreference - 1 onion,finelychopped
- 3 garliccloves,crushed
- 400gtincherrytomatoes
- 2 tbspwholealmonds,finelychopped
- 12 greenolives,pittedandchopped
- Goodpinchsaffronthreads,soaked
in2 tbspwarmwater(see intro) - 300mldrywhitewine
- 1 tbspfinely chopped fresh flatleaf
parsley- 1 tbspfinelychoppedfresh dill, plus
extrasprigstogarnish - Herbedsteamedrice(seeintro)
and lemon wedges to serve
- 1 tbspfinelychoppedfresh dill, plus
YOU’LLALSONEED...
- Casserole with a tight-fitting lid
1 Heattheovento180°C/160°Cfan/
gas4.Puta sautépan(onewitha lid)
overa mediumheatandpourina splash
ofoil.Addthefish,seasonandcookfor
30 secondsoneachside,then transfer
toa casserole(seetip).
2 Putthesautépanbackovera medium
heatandaddtheremainingoil.Stirin
theonionandgarlic,coverandcookfor
2-3minutes.Removethelidandstirin
thetomatoes.Season,cookfor5 minutes,
thentransfertothecasserole.
3 Stirthealmondsintothefishstew
alongwiththeolivesandthesaffronand
itssoakingwater.Addthewhitewine
followedby250mlwater,coverwiththe
lidandcookintheovenfor 30 minutes.
4 Stirintheherbsandservewithherbed
riceandlemonwedges.Garnishwith
extradilla grindingofofblackpepper.
PERSERVING364kcals,12.5gfat(1.8g
saturated),39.1gprotein,8.6gcarbs
(5.9g sugars), 0.8g salt, 3.7g fibre
Kimchicauliflower
fried‘rice’
SERVES 2. HANDS-ON TIME 15 MIN
Thisisa super-fast,healthyand
flavoursomeweeknightsupper.
Cauliflowerriceissoeasytomake–
youjustwhizzitina foodprocessor
untilitresemblesgrainsofcouscous.
Kimchiisa stapleofKoreancuisine
- it’scabbagefermentedwithginger,
garlicandchilli,andyoucanbuyit
inmostsupermarkets.Ithasa
distinctivesourtaste,whichgoes
perfectlywiththefreshflavoursof
corianderandkale,thegrainytexture
ofthecauliflowerriceandthe
richness of the fried egg.
FOOD
TEAM’S
TIPS
Usetamariinplaceofsoysauce
fora gluten-freealternative.If you
don’thavea foodprocessoror
blender,usea boxgratertogetasclose
to couscous-style cauliflower as you can.
- 1 smallcauliflower
- 2 tbspoliveoil
- 2 tsptoastedsesameoil
- 1 smallbunchkale,centralribs
removed,leavesslicedintoribbons - 2 springonions,thinlysliced
- 150gkimchi(seeClodagh’sintro; check
it’svegetarianif needbe) - 2 tbspfreshlychoppedcoriander,plus
extraleavestogarnish(optional) - 3 tbspdarkorlightsoysauce(seetips)
- 2 mediumfree-rangefriedeggsand
finely chopped red chilli to serve
USEFULTOHAVE
- Food processor or blender
1 Cutthecauliflowerintosmallflorets,
thenpulseina foodprocessororblender
tothetextureofcouscous(seetips).
2 Heatbothoilsina largefryingpanovera
highheat.Addthekaleandcauliflowerrice
and fry for 3-5 minutes until the kale is →
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