Thai coconut crumbed chicken traybake (serves 4)

414 kcalories, protein 38g, carbohydrate 32g, fat 15 g, saturated fat 7g, fibre 8g, sugar 14g, salt 0.9 g

Ingredients

Process

• 1 butternut squash , peeled, deseeded and cubed
• 1 large aubergine , cubed
• 1 tbsp rapeseed oil
• 3 tbsp desiccated coconut
• 4 tbsp fresh breadcrumbs
• 4 skinless chicken breasts
• 1 egg , beaten
• 300g cherry tomatoes
• 2 tbsp Thai red curry paste
• handful coriander leaves, roughly chopped
• lime wedges, to serve

1. 1.    Heat oven to 200C/180C fan/gas 6. In a large, shallow roasting tin, toss the squash and aubergine in the oil, then season and spread out in a single layer. Roast for 30 mins, turning once.
2. 2.    On a plate, mix the coconut and breadcrumbs with some seasoning. Dip the chicken breasts in the egg, then press in the crumbs to coat, shaking off any excess.
3. 3.    Toss the tomatoes and curry paste in with the roasted veg and give everything a good stir. Nestle the chicken breasts in the veg and pop back in the oven for a further 25-30 mins until the chicken is cooked through, shaking the pan once or twice. Sprinkle over the coriander and serve with lime wedges to squeeze over.

Spicy seafood stew with tomatoes & lime (serves 5)

347 kcalories, protein 44g, carbohydrate 28g, fat 6 g, saturated fat 1g, fibre 4g, sugar 7g, salt 1.1 g

Ingredients

Process

• 2 dried ancho or guajillo chillies
• 1 tbsp olive oil
• 1 large onion , chopped
• 4 garlic cloves , chopped
• 1 tsp chipotle paste or 1 tsp smoked hot paprika (pimentón)
• 1 tsp ground cumin
• 700ml chicken stock
• 250g chopped tomatoes , from a can
• 200g large peeled raw prawns
• 300g halibut or other firm white fish fillets, cut into 2.5cm pieces
• 300g clams
• 500g small new potatoes , halved and boiled
• juice 2 limes
• lime wedges
• 1 avocado , chopped
• handful coriander leaves
• 1 small red onion , finely diced
• corn tortillas , sliced and baked

1. 1.    Toast the chillies in a hot dry frying pan for a few moments (they will puff up a bit), then remove. Deseed and stem chillies, and soak in boiling water for 15 mins.
2. 2.    Heat the olive oil in a large saucepan over a medium heat. Add the onion and garlic, season and cook for about 5 mins or until softened. Add the chipotle paste, reconstituted chillies, cumin, stock and tomatoes. Sauté for 5 mins, then purée until very fine in a blender. Pour back into the pan and bring to the boil. Reduce the heat and simmer for 10 mins. When close to eating, add the prawns, fish fillets, clams and potatoes. Place a lid on top and cook for 5 mins over a medium-high heat. Add the lime juice and serve with lime wedges, avocado, coriander, red onion and tortilla chips for sprinkling over.

Smoked trout salad with fennel, apple & beetroot (serves 2)

Ingredients

Process

• ½ small fennel bulb , trimmed and thinly sliced
• 1 green-skinned apple , cored, quartered and sliced
• 4 spring onions , sliced on the diagonal
• 100g baby beetroot in mild vinegar, drained and quartered
• 140g skinless hot-smoked trout fillets
• small bunch dill , fronds removed
• 2 tbsp low-fat natural yogurt
• 1 tsp horseradish sauce

1. 1.    Put the fennel in a shallow serving dish and scatter over the apple, spring onions and beetroots. Flake the trout into chunky pieces and arrange on top. Sprinkle with half the dill fronds. Finely chop the remaining fronds and reserve.
2. 2.    Mix the yogurt and horseradish with 1 tbsp cold water, then stir in the reserved dill. Pour half the dressing over the salad and toss very lightly. Spoon over the remaining dressing and serve.

Seared pollack with pea & watercress purée (serves 2)

227 kcalories, protein 27.8g, carbohydrate 15.8g, fat 6.2 g, saturated fat 1.1g, fibre 6.1g, salt 0.53 g

Ingredients

Process

• 100g cherry tomatoes , on the vine
• 200g frozen peas
• 50g watercress , woody stems removed
• 2 tbsp vegetable stock
• 2 spring onions , thinly sliced
• 2 x 125g skinless pollack fillets, or other sustainable white fish
• 1 tbsp cornflour
• olive oil

1. 1.    Heat the oven to 200C/fan 180C/gas 6. Roast the tomatoes for 10 minutes until slightly split. Cook the peas in boiling water, add the watercress for a second, then drain. Return to the pan and add the stock and spring onions. Season. Purée in a blender and warm through before serving.
2. 2.    Dust the fish with a little cornflour, bat off any excess and season well. Heat a non-stick pan with 2 tsp olive oil and sear the fish for 2-3 minutes on each side. Thicker pieces may take longer, so add another minute. Serve the fish with the purée and cherry tomatoes.