The Times Magazine - UK (2022-01-29)

48 The Times Magazine

• 4 garlic cloves, skin on and lightly crushed


• 8 small chicken thighs, bone in and skin
  on, about 1kg


• Salt and freshly ground black pepper


• 1 aubergine, cut into 3cm cubes


• 2 courgettes, cut into 3cm slices


• 8 cherry tomatoes


• 1 brown or red onion, cut into 8 wedges


• 100ml dry white wine, stock or water

1. Preheat the oven to 160C (180C non-fan).
   Drizzle a little of the oil over a roasting
   tray and lay the rosemary and garlic on
   the base. Season the chicken thighs all over
   with salt and pepper and put them on top,
   skin-side up. Arrange the vegetables around
   the chicken and season. Pour the rest of the
   oil over the chicken and vegetables and roast
   for 30 minutes.


2. Remove the tray from the oven and baste
   the chicken and vegetables with the cooking
   juices. Pour the wine around the chicken but
   not over the crispy skin.


3. Return the chicken to the oven and roast
   for a further 20-30 minutes until cooked
   through. Serve with the juices from the pan
   poured over the chicken.

SEA BASS IN ACQUA PAZZA

Serves 2

Per serving: 6.2g net carbs, 2.2g fibre,
19g protein, 34g fat, 447 calories

This dish is all about cooking the fish quickly

in water (acqua) that is turned “crazy” (pazza)

with the addition of tomatoes, chilli and salt.

Use the ripest tomatoes you can find.

• 4 tbsp extra virgin olive oil


• 2 sea bass or bream fillets, skin on


• Salt and freshly ground black pepper


• 1 fat garlic clove, finely sliced


• Half a red chilli, depending on
  strength, finely chopped


• 10 cherry tomatoes, halved


• 1 tsp tomato puree


• 75ml dry white wine


• 1 thyme sprig or ½ tsp dried
  thyme (optional)


• A handful of flat-leaf parsley,
  roughly chopped

1. Heat half the oil in a large frying pan over
   a medium heat. Season the fish all over with
   salt and a little pepper. Fry the fish fillets for
   about 5 minutes, skin-side down, until the skin
   is crisp. Transfer the fish to a warm plate and
   set aside; discard the oil from the pan.


2. Add the remaining 2 tbsp oil to the pan and
   fry the garlic, chilli and tomatoes for 1 minute,
   making sure that the garlic doesn’t burn.


3. Add the tomato puree, wine, 75ml just-
   boiled water, thyme and parsley and bring
   to the boil. Allow it to boil like crazy until
   the liquor reduces by half – this should
   take about 5 minutes. Return the fish to
   the pan, skin-side up, and cook in the sauce
   for 2 minutes. Serve.

MEDITERRANEAN SARDINE BAKE

Serves 4

Per serving: 9.7g net carbs, 4.6g fibre,

24.3g protein, 22.9g fat, 347 calories

Don’t be put off by tinned fish; they are just

as nutritious as their fresh counterparts.

• 200g green beans, trimmed,
  or courgettes, cut into batons


• Salt and freshly ground black pepper


• 1 small red pepper, cut into thin strips


• 1 small onion, finely sliced, or 3 spring
  onions, finely sliced


• 4 tins (84g drained weight per tin)
  sardines or mackerel, drained


• 8 cherry tomatoes, halved


• 1 tbsp capers, rinsed (optional)


• 1 fat garlic clove, finely sliced


• 4 tbsp extra virgin olive oil (from
  the sardine tins or a bottle)


• 1 tsp dried oregano


• A pinch of chilli flakes or a little fresh
  chilli, finely chopped (optional)

1. Preheat the oven to 180C (200C non-fan).
   Cook the green beans or courgettes in boiling
   salted water for about 5 minutes until just
   tender. Drain and set aside.


2. Assemble the beans or courgettes, red
   pepper, onion, sardines, tomatoes, capers, if
   using, and garlic in a large, ovenproof dish.
   Tuck the sardines between the beans and push
   the garlic into the vegetables so that it doesn’t

Mediterranean

sardine bake

Sea bass in

acqua pazza

Carbs

6.2g

Calories

447 Carbs

9.7g

Calories

347