The New Healthy; Weekly Meal Inspiration


Fish Meals Ready in 20 mins

Fish is the ultimate healthy convenience food; it cooks in around 10mins and whilst it’s always going to be a little tastier if you’ve managed to marinate it in advance, it will still be a delicious meal if you’re cooking it straight away.

As a first-class protein, it’s a great filling choice too.

  • Asian Salmon with Roasted Pak Choi and Noodles
    Bok Choy roasts quickly, as it just needs to wilt a little and the leaves will crisp up soon after. This works perfectly with salmon, which also doesn’t take long to cook.

    Here’s how…
    Preheat the oven to 180 degrees

    Marinade for the salmon; 2 large fillets…. so delicious 😋

    🥢2tbsp soy sauce
    🥢2tbsp grated ginger
    🥢2 large cloves garlic, crushed
    🥢1 tbsp Mirin/rice vinegar
    🥢Juice ½ lime
    🥢2 tbsp sesame oil

    To prep the Bok Choy

    💫Simply cut in half, lengthways retaining the bulb intact
    💫Arrange around the outside on a baking tray and sprinkle with salt, pepper and a drizzle of sesame oil

    💫Arrange the salmon fillets in the middle

    💫Pop them in the oven for 20mins or until the leaves are crisp and slightly charred.

    💫The salmon should be ready at the same time but if they are smaller fillets, put them in the oven once the Bok Choy has been in for around 5mins.
    (Consider timings if the Bok Choy is the smaller variety too)

    ⭐️To serve, sprinkle with roasted sesame seeds and some chilli flakes.

  • Marinated Cod with Roasted Buckwheat and Mixed Roasted Vegetables
    The great thing about a ‘meaty” white fish is that it has a delicate flavour that absorbs the strong flavours of any marinade. You can use this marinade for any white fish including hake, haddock, sea bass, sea bream.

    Here’s how…
    Preheat the oven to 180 degrees

  • Marinade for the fish; 2 large fillets (the longer you can marinate the better, even overnight if time allows)

    2tbsp olive oil
    2tsp ground cumin
    2 cloves garlic, crushed
    Juice ½ lemon
    Salt & Pepper
    Chilli flakes (for garnish)

    Vegetables of choice: eg broccoli/cauliflower florets, thickly sliced onions

    To prep the Buckwheat

    💫Rinse a cup of buckwheat in a saucepan 2-3 times and then cover with salted water and bring to the boil. Allow to simmer for 10mins until it is tender but not overcooked.
    💫 Drain and toss in a little olive oil whilst still in the saucepan
    💫 Now arrange on a large baking tray in a thin layer and roast in the oven for around 20-25mins, turning half way to ensure that the buckwheat begins to crisp evenly.

    💫 Meanwhile, in a large bowl, toss the vegetables in a little olive oil, salt and pepper and arrange on a separate tray. Roast them at the same time in the oven for 20-25mins. 

    💫 Once the buckwheat has been in the oven for 15mins, put the cod in the oven to roast alongside. They should all be ready at the same time.