1、Baked piri-piri tilapia with crushed potatoes

A healthy low-fat, low-calorie fish dish that's bursting with flavour as well as being rich in fibre, folate, iron and vitamin C

Baked piri-piri tilapia with crushed potatoes recipe

Ingredients

  • 600g small new potatoes
  • 2 red peppers, cut into chunky pieces
  • 1 tbsp red wine vinegar
  • drizzle of extra virgin olive oil
  • 4 large pieces tilapia or cod
  • green salad, to serve
  • 6 hot pickled peppers (I used Peppadew)
  • 1 tsp chilli flakes
  • 2 garlic cloves
  • juice and zest 1 lemon
  • 1 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tbsp smoked paprika

Method

Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the vinegar and oil, season well and roast for 25 mins.
  • Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce. Season and bake for the final 10 mins of the potatoes’ cooking time. Serve everything with the extra sauce and a green salad on the side.

  • https://www.truecookbook.com/recipe/baked-piri-piri-tilapia-with-crushed-potatoes-7074/

    2、Honey mustard lamb with crushed potatoes

    Try this new way to serve lamb, with a crispy coating and mashed veg
    Honey mustard lamb with crushed potatoes recipe

    Ingredients

    Method

    1. Make a dressing by mixing together the mustard, vinegar and honey. Spread ½ tsp over each steak and season well, reserving the remaining dressing. Tip the breadcrumbs out onto a plate and sprinkle over the lemon zest. Dip the steaks in this until coated. Heat the oil in a non-stick frying pan and, when hot, cook the lamb until crisp and cooked through, about 7 mins on each side.
    2. Meanwhile, boil the potatoes in salted water for about 10 mins until soft, adding the broccoli for the final 5 mins of cooking. Drain and roughly mash together. Serve alongside the lamb with the leftover dressing drizzled over.

    3、Zesty haddock with crushed potatoes & peas

    Being pushed for time doesn't mean you have to eat unhealthily, as this quick and low-fat fish supper proves
    Zesty haddock with crushed potatoes & peas recipe

    Ingredients

    • 600g floury potato, unpeeled, cut into chunks
    • 140g frozen peas
    • 2½ tbsp extra-virgin olive oil
    • juice and zest ½ lemon
    • 1 tbsp capers, roughly chopped
    • 2 tbsp snipped chives
    • 4 haddock or other chunky white fish fillets, about 120g each (or use 2 small per person)
    • 2 tbsp plain flour
    • broccoli, to serve

    Method

    1. Cover the potatoes in cold water, bring to the boil, then turn to a simmer. Cook for 10 mins until tender, adding peas for the final min of cooking. Drain and roughly crush together, adding plenty of seasoning and 1 tbsp oil. Keep warm.
    2. Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.
    3. Dust the fish in the flour, tapping off any excess and season. Heat remaining oil in a non-stick frying pan. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crush and broccoli.

    4、Quick chilli with creamy chive crushed potatoes

    Make comfort in a pot with this tasty and warming recipe, perfect for rainy evenings
    Quick chilli with creamy chive crushed potatoes recipe

    Ingredients

    Method

    1. Squeeze 3 balls of meat from each sausage, then fry in the oil for 5 mins until golden. While they cook, put the potatoes on to boil for 10 mins until tender. Add the peppers to the pan, then fry for 4 mins more. Tip in the garlic and spices, fry for 1 min, then add the beans, tomatoes and sugar. Simmer for 5 mins until saucy and the meatballs are cooked.
    2. Drain the potatoes, then crush with a masher. Fold through the yogurt and chives, loosen with a splash of water, then serve with the chilli. Top with a dollop more yogurt and sprinkling of chives, if you like.

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