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Cook from scratch for healthy options

Baked cod with mediterranean vegetables

Baked cod with mediterranean vegetables

January resolutions seem as popular as ever and many people are talking about getting active and being healthier. Many people don’t realise one of the healthiest way to eat is to cook from scratch yourself. This way, you’ll always know what you’re eating and what’s included in a dish. Most processed food has hidden calories, with excess fat and sugar included to improve the taste. Fish is a very healthy food option that’s easy to cook and the roast vegetables have a lovely texture and flavour. The soup is wholesome, warming and a very easy way to make sure that you’re eating enough daily vegetables.

Baked Cod with Mediterranean Vegetables

4 x 6oz Portions of Cod

1 Courgette, chopped chunky

1 Red Pepper, chopped chunky

1 Red Onion, chopped chunky

8oz Cherry Tomatoes

1 Clove Garlic

1tbsp Balsamic Vinegar

Olive Oil

Handful of Fresh Basil

Salt & Pepper

Lemon Juice

Heat the oven to 180°. In a bowl coat the onion, courgette, pepper and garlic with 1tbsp olive oil and salt & pepper, turn onto a hot roasting tray and roast for 10 to 15 minutes, until cooked.

Place the cherry tomatoes onto a small baking tray with the basil, 1tbsp olive oil and the balsamic vinegar and roast for 12 minutes until nice and soft. Place the cod into an oven dish and drizzle with 1tsp olive oil and a squeeze of lemon and bake for 8 to 10 minutes. Place the roasted vegetables on a warm plate, then the cod, top with roasted tomatoes.

Moroccan Mixed Bean Soup

1 Medium Onion, chopped

2 Celery Sticks, chopped

1 Small Carrot, chopped

1 Tin Chopped Tomatoes

1 Tin Chick Peas, rinsed and drained

Juice of ½ Lemon

Handful of Fresh Coriander

1tbsp Olive Oil

2tsp Ground Cumin

1 Garlic Clove, crushed

2oz Brown Rice

Salt & Pepper

1½pt Vegetable Stock

Heat the oil in a large saucepan and fry the onion, celery and carrot gently until softened, stirring frequently and then add in the cumin and garlic. Next add the stock, tinned tomato, chickpeas and brown rice and cook for approx. 10 – 15 minutes; finish by adding the lemon juice, chopped coriander and salt & pepper. This soup is delicious on its own or served with Focaccia Soda Bread, (use the recipe given in this column). Here in Tynan’s Restaurant we serve this soup with shavings of parmesan and fresh homemade brown bread.

Jim’s Chicken & Veg Bake

2 red peppers, chopped

1 yellow pepper, chopped

2 onions cut in wedges

8ozs, cherry tomatoes

1tin of chopped tomatoes

4fillets of chicken cut in half

bunch of basil

4ozs of olives of your choice

1x400g tin of butter beans or chickpeas

Put the peppers, onions, cherry tomatoes and olives in a large deep baking tray.Pour over the tin of tomatoes and some of the basil. Place the cut fillets of chicken on top and season. Put in a pre heated oven at 200c or gas mark 7 , for about 25 min, stir and return for a further 20min till the chicken is cooked. Scatter over the rest of the basil. Serve with plain boiled potatoes and a green vegetable of your choice.

 

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