For the mustard sauce
·
6 tbsp half-fat Creme Fraiche
·
2 tbsp Dijon mustard
·
zest ½ lemon
·
1 tbsp finely chopped parsley
Baked
fish with mustard sauce
Boil the potatoes in salted water until tender.
Drain and cool, then slice.
Heat oven to 200C/180C fan/gas 6. For the
sauce, heat the crème fraîche in a small saucepan. Once it simmers, add the
mustard, zest and parsley, season well and simmer gently for 10 mins.
Meanwhile, put the fish fillets in an
ovenproof dish, drizzle with the olive oil, season and bake for 10 mins.
Boil a pan of water. Add the broccoli and
simmer for 5 mins. Drain and season to taste, adding a little butter.
Heat the rapeseed oil in a large sauté pan,
add the potatoes and cook, in batches, if necessary, turning until golden and
adding more oil if needed. Sprinkle with salt.
Squeeze the lemon over the fish and serve
with the veg, a drizzle of the sauce and lemon wedges, if you like.
PER SERVING 338 kcals, protein 30g, carbs 29g,
fat 11g, sat fat 3g, fiber 4g, sugar 3g, salt 0.9g
Healthy & hearty
Celery & potato soup with chickpea
fritters
SERVES 4
PREP 15 mins plus chilling
COOK 1 hr
·
25g/1oz butter
·
400g/14oz celery, roughly chopped
·
2 leeks, roughly chopped
·
400g/14oz potatoes, roughly chopped
·
1.3 liters/2¼ pints vegetable stock
·
100ml/3½fl oz single cream
·
large handful parsley, chopped
For the fritters
·
400g can chickpeas, drained and rinsed
·
2 garlic cloves
·
4 spring onions, finely chopped
·
½ tbsp olive oil, plus a little extra for frying
·
1 tbsp low-salt soy sauce
·
1 tsp ground cumin
·
1 tsp ground coriander
·
2 tbsp finely chopped flat-leaf parsley
·
1 tbsp plain flour
Celery
& potato soup with chickpea fritters
Heat the butter in a large saucepan. Add
the celery, cover the pan and cook over a low heat for 5 mins. Add the leeks
and potatoes, cover the pan again and cook over a low heat for 5 mins. Pour
over the stock and cook for 45 mins.
Meanwhile, make the fritters. Put the
chickpeas, garlic, spring onions, olive oil, soy sauce, cumin, coriander and
parsley in a food processor and blend to a fairly smooth paste. Transfer to a
bowl, then stir in the flour and season well. Chill for 20 mins or so.
Form the mixture into balls about the size
of golf balls, then flatten each one slightly. Heat the olive oil in a frying
pan and brown the fritters for 1 min on each side until golden brown.
Pour the soup into a blender and whizz
until smooth. Return the soup to the pan and warm through. Stir in the cream
and parsley, and check the seasoning, adjusting as necessary. Serve with the
fritters on the side.
PER SERVING 327 kcals, protein 10g, carbs
37g, fat 15g, sat fat 7g, fibre 8g, sugar 6g, salt 2.0g
