MARINATED BEANS WITH KALE & COD
PREP 10 MINS COOK 10 MINS SERVES 1 (AS A MAIN)
1 Put the eshalot and vinegar in a large bowl. Set aside for 5 minutes.
2 Meanwhile, put the kale in a separate bowl and drizzle with 1 teaspoon of olive oil and the lemon juice. Massage for 2-3 minutes to soften the kale.
3 Add the beans, tomatoes, chilli flakes, garlic, parsley, mint and dill along with the kale to the bowl with the eshalot. Drizzle over the remaining oil and gently stir to combine. Season with pepper and set aside for 10 minutes.
4 Spray a large non-stick frying pan with cooking spray. Heat over medium-high heat. Season the fish with pepper. Once the pan is hot, add the fish, skin-side down. Cook, undisturbed, for 2-3 minutes or until the skin is crispy and golden. Carefully turn over the cod and cook for 1 minute until just cooked through. Add the margarine to the pan and, using a spoon, briefly baste the fish.
5 Put the marinated beans on a plate and top with the fish. Finish with a final sprinkle of freshly ground black pepper and serve.
Nutritional info
PER SERVE 2050kJ (490Cal), protein 42g, total fat 20g (sat. fat 4g), carbs 27g, fibre 15g, sodium 239mg. Carb exchanges 2. Gl estimate low. Gluten free
ROAST CHICKEN & ASPARAGUS PANZANELLA
PREP 10 MINS COOK 25 MINS SERVES 1 (AS A MAIN)
1 Preheat oven to 180°C (fan-forced). Line a small roasting tin with baking paper. Put the chicken skin-side up in the roasting tin. Drizzle with the 1 teaspoon of olive oil and season well with pepper. Roast for 25 minutes or until the chicken is cooked through with crispy skin.
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