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
- 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
MethodBoil 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.
- 2 tbsp wholegrain mustard
- 1 tsp red wine vinegar
- 2 tbsp clear honey
- 2 lamb leg steaks, fat trimmed
- 50g fresh breadcrumbs
- zest 1 lemon
- 1 tbsp olive oil
- 200g new potatoes, cubed
- bunch Tenderstem or purple-sprouting broccoli, cut into pieces
- 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.
- 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.
- 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
- 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.
- Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.
- 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.
- 454g pack reduced-fat pork sausage
- 2 tsp vegetable oil
- 1kg new potatoes, skins on, thickly sliced
- 2 red peppers, deseeded and sliced
- 2 garlic cloves, crushed
- 1 tsp each ground coriander, chilli powder and ground cumin
- 400g can red kidney beans in water, rinsed and drained
- 2 x 400g cans chopped tomatoes with herbs
- 2 tsp caster sugar
- 5 tbsp 0% fat Greek yogurt
- 20g pack chive, snipped
- 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.
- 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.