Satisfying Suppers

Some of these recipes make enough for two nights – ideal for a quick, healthy meal when you are short on time.

Cod with cucumber, avocado & mango salsa salad

Avocados are a great source of potassium – along with their rich monounsaturated fat, they’re super-healthy for your heart. You might think the mango would make this recipe high in calories, but combined with low-fat cod – an excellent source of stress-busting B vitamins – and magnesium, it is surprisingly low.

SERVES 2

PREP 5 mins

COOK 8 mins EASY

2 x 125g skinless cod fillets

1 lime, zested and juiced

1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)

1 small avocado, stoned, peeled and sliced

¼ cucumber, chopped

160g cherry tomatoes, quartered

1 red chilli, deseeded and chopped

2 spring onions, sliced handful chopped coriander

1 Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.

2 Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

GOOD TO KNOW

healthy

low fat

low cal

folate

vit c

3 of 5-a-day

gluten free

PER SERVING

272 kcals

fat 12g

saturates 2g

carbs 15g

sugars 14g

fibre 5g

protein 25g

salt 0.3g

Jamaican chicken with rice & peas

Meat cooked on the bone will add additional nutrients to the sauce in the form of amino acids, gelatin (good for the joints), selenium and zinc – which is why bone broth is so popular.

SERVES 4 PREP 15 mins

COOK 30 mins

EASY chicken only