(Day 4) [Dinner] Baked Fish with Chorizo & Mediterranean Veg

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Serves 2

CALORIES: 270
PROTEIN: 33g
FAT: 15g
FIBRE: 1g
CARBS: 2g

1 tbsp olive oil plus extra for drizzling
1 fennel bulb, cut into strips
1 chorizo sausage, diced
2 thick cod streaks
50g cherry tomatoes, each pierced with a sharp knife
Handful of basil leaves
2 tbsp cider vinegar

Preheat the oven to 190 C.  Heat the oil in a pan and fry the fennel and chorizo for 3-4 minutes.

Take 2 square sheets of foil and pile half the fennel mixture in the middle of each one.  Place the cod on top, drizzle it with olive oil and season it well with salt and pepper.  Then add the cherry tomatoes and basil leaves, sprinkle on the vinegar and scrunch up the foil tightly to make a well-seated but loose parcel.  Bake the parcels in the oven for about 15 minutes and serve with salad or steamed thin green beans.

Tip: you could use anchovies instead of chorizo.  Drape 2-3 fillets over each piece of cod before you put it in the oven.

 

☆☆☆☆☆

Serves 2

CALORIES: 130
PROTEIN: 3g
FAT: 9g
FIBRE: 5g
CARBS: 12g

3 garlic cloves
3 tbsp olive oil
1 red and 1 yellow pepper, de-seeded and quartered
1 aubergine, diced
1 courgette, sliced or diced
1 fennel bulb, sliced
3 tomatoes, quatered
1/2 red onion, sliced
Springs of thyme and rosemary

Preheat the oven to 200 C. In a bowl, mix the garlic with the oil and season with salt and black pepper (and a pinch of chilli flakes if you wish).  Arrange the veg in a roasting tin, scatter over the herbs and drizzle with the flavoured oil.  Roast for 30-40 minutes, turning once after about 15 minutes.

Tip: when roasting vegetables, make sure you spread them out well on the tray or dish so that they don’t go soggy.

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