Mackerel with potato hash
SERVES 4. HANDS-ON TIME 15 MIN,
GRILL TIME 10 MINFOOD
TEAM’S
TIPIf you’re feeling hungry cook
6mackerelfilletsandafew
extra potatoes.NEXT
TIMESwap mackerel for other
frozen fish. Look out for
sustainable sea bass fillets.- 4 frozen sustainable mackerel
fillets, defrosted
•2tbspoliveoil
•150gfrozenchoppedshallots
•10frozenroastpotatoes,defrosted
and roughly chopped
•50gfrozenpetitspois
•Gratedzestandjuice1lemon
•25gfreshflatleafparsley,chopped
•25gfreshdill,chopped,plus
extratoserve
•Greekyogurttoserve
1 Heatthegrilltomedium.Putthe
mackerelfilletsonthegrilltray
skin-side up, drizzle over 1 tbsp oil and
season well with salt and pepper. Grill
for10minutesuntiljustcooked.
2 Meanwhile, heat the remaining 1 tbsp
oilinalargefryingpanandfrythe
shallots until softened and golden.
Addthepotatoesandturnupthe
heat,tossingthepotatoesand
shallots to brown slightly (they
shouldstarttobreakdownalittle).
3 Add the petits pois and lemon juice,
thentossthroughtocookgently.
Stir in the chopped herbs and the
lemon zest, then season with salt and
pepper. Divide among 4 plates, then
topeachwithamackerelfilletand
generous dollops of yogurt. Scatter
overextradilltoserve.
PER SERVING575kcals, 33.5g fat (5.9g
saturated), 19.9g protein, 47.4g carbs
(2gsugars),0.8gsalt,2gfibre→Fish finger kimchi rice
with edamame and
afriedegg
SERVES 4. HANDS-ON TIME 15 MIN, OVEN
TIME 20 MIN, SIMMERING TIME 15 MIN
FOOD
TEAM’S
TIPIf you can’t find kimchi,
use sauerkraut and add
chilli sauce or sriracha.- 8 frozen sustainable
fish fingers - 350g basmati rice
- Olive or vegetable oil for frying
- 4 free-range eggs
- 280g frozen edamame (soy
beans) - 1 tsp black sesame seeds
- 4 heaped tbsp kimchi or to taste,
plus extra to serve (see tip) - Pinch frozen chopped jalapeño
chilli or dried chilli flakes - Fresh coriander leaves to serve
- Brown rice vinegar (we used
Clearspring Organic Brown Rice
Vinegar, from Ocado) or
ordinary rice vinegar to serve
1 Heat the oven to 220°C/200°C
fan/gas 7. Put the frozen fish
fingers on a baking tray and bake
for 15-20 minutes, turning
halfway, until golden brown.
2 Meanwhile, put the rice in a
medium pan, pour over 600ml
cold water and bring to the boil.
Cover with a lid, then reduce the
heat to a gentle simmer. Cook for
15 minutes, then take off the heat
(still covered) and set aside while
you cook the eggs.
3 Heat a good glug of oil in
non-stick frying pan over a
medium-high heat and fry 4 eggs
for 2 minutes or until the whites
have set and are crisp at the edges.
4 Stir the edamame, sesame
seeds and kimchi into the hot rice
and roughly slice the fish fingers.
Serve the rice with the eggs and
fish fingers, sprinkled with chilli
and coriander. Serve with rice
vinegar to season.
PER SERVING 570kcals, 19.5g fat
(3.5g saturated), 23.6g protein,
74.9g carbs (2.3g sugars), 0.8g salt,
5g fibre
+STAR +
INGREDIENTS
.BDLFSFMàMMFUT
3PBTUQPUBUPFT
1FUJUTQPJT
4IBMMPUTeat well for life.
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