Chicken and Parmesan patties
Prep time 30 mins, including chilling time
Cooking time 15 mins
Makes 8
500g chicken mince
1 egg, lightly beaten
2 garlic cloves, crushed
1 tbsp finely chopped fresh basil
1 tsp finely grated lemon zest
1/3 cup finely grated parmesan
2 tbsp coconut flour
1 tbsp olive oil
Salad, to serve
1. In a large bowl, combine the mince, egg, garlic, basil, lemon zest and parmesan. Shape into eight 2cm-thick patties.
2. Place the coconut flour on a plate. Roll the patties in the flour to lightly coat then place on a plate, cover with foil and refrigerate for 20 minutes.
3. Preheat the oven to 180°C. Heat the oil in a frying pan over medium heat. Cook the patties in batches until browned on both sides. Transfer to a greased baking tray and cook in the oven for 8 to 10 minutes or until done. Serve with salad.
Fish tagine and couscous
Prep time 20 mins
Cooking time 20 mins
Serves 4
2 tbsp olive oil
1 large Spanish onion, thinly sliced
200g orange sweet potato, halved lengthways and sliced
1 red pepper, seeded and thickly sliced
2 tsp freshly ground black pepper
1 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1/3 cup water
800g white fish fillets, cut into
8-10 pieces
2 tomatoes, cut into wedges
40g flaked almonds, roasted, optional
1 garlic clove, crushed
2 tsp finely grated lemon zest
1 cup coarsely chopped coriander, plus extra to garnish
400g couscous, cooked according
to package instructions
1. Heat the oil in a heavy pan over a medium heat and cook the onion for 3-4 minutes or until soft. Add the sweet potato, pepper and spices and stir for
1 minute. Cover and cook for 5 minutes.
2. Stir in the water, fish and tomatoes. Season then cover and cook for 10 minutes or until the fish is just done.
3. In a bowl, mix together the almonds, garlic, lemon zest and coriander. Stir in the cooked couscous.
4. Serve the fish on top of the couscous, garnished with extra coriander.
Everyday fishcakes
Prep time 10 mins
Cooking time 1 hour, including chilling time
Makes 4
500g mix of haddock and any
white fish fillets
3 bay leaves
150ml milk
150ml water
350g potatoes, peeled and chopped
1 tbsp tartare sauce
1 tsp grated lemon zest
1 tbsp chopped flat-leaf parsley
1 egg
100g gluten-free cornflakes, crushed
Flour, for dusting
4 tbsp sunflower oil
Dahl, lemon wedges and salad,
to serve
1. Place the fish fillets in a pan with the bay leaves and pour over the milk and water. Cover and bring to the boil. Lower the heat and simmer for 4 mins. Remove from the heat and leave covered for 10 mins to finish cooking.
2. Meanwhile, cook the potatoes in a pan of boiling water until tender.
3. Using a slotted spoon, take the fish out of the milk and transfer it to a plate to cool.
4. Drain the potatoes then return them to the pan over a very low heat to dry out, then mash with a fork.
5. Remove the mash from the heat and stir in the tartare sauce, lemon zest and parsley. Season to taste with salt and freshly ground black pepper.
6. Flake the fish with a fork and add to the potato. Mix together very gently using a wooden spoon.
7. Beat the egg then pour it into a shallow bowl. Scatter the crushed cornflakes on a plate.
8. Dust your hands and a board with flour and then make 4 patties with the mixture, placing them on the dusted board.
9. Dip the fishcakes in the egg first, then in the crushed cornflakes. Place them on a clean plate and cover with clingfilm. Refrigerate for 30 minutes.
10. Heat the oil in a large, heavy frying pan and then fry the fishcakes for 3-4 mins per side until golden.
11. Place on kitchen paper to remove excess oil. Serve with dahl, lemon wedges and salad.
Warm bulgur with feta and cherry tomatoes
Prep time 5 mins
Cooking time 25 mins
Serves 4
3 cups vegetable stock
1-1/2 cups uncooked bulgur
6 tbsp olive oil
2 tbsp lemon juice
2 tbsp minced fresh parsley
2 cups quartered cherry tomatoes
80g dry apricots, chopped
8 spring onions, sliced
200g feta cheese, crumbled
1/2 cup pine nuts, toasted
1. In a large pan, bring the stock and bulgur to a boil over a high heat. Reduce the heat, cover and simmer for 20 minutes or until tender and the stock is almost absorbed.
2. Remove the pan from the heat and let the bulgur stand at room temperature, uncovered, until all the stock is absorbed.
3. Meanwhile, whisk together the oil, lemon juice, parsley, salt and pepper to make a dressing.
4. In a large salad bowl, combine the bulgur with the rest of the ingredients, except the feta and pine nuts.
5. Drizzle with dressing, toss and sprinkle with feta and pine nuts.
Oven-steamed tuna with coconut milk
Prep time 10 mins
Cooking time 50 mins
Serves 4
4 x 200g skinless tuna fillets
250ml coconut milk
3cm piece ginger, peeled
1/2 lemon grass stalk
2 garlic cloves, thinly sliced
1 red chilli, seeds removed, sliced
2 tbsp finely shredded red cabbage
2 tbsp finely shredded carrots
1/2 red pepper, finely sliced
1 lime, grated zest and juice of
Fish sauce, to taste
1. Place the fish, coconut milk, ginger, lemon grass, garlic, chilli, cabbage, carrots, pepper and lime zest in a pan and bring to a simmer over medium heat. Remove from the heat and set aside for 30 minutes to allow the fish to get infused with the flavours.
2. Remove the fish from the coconut milk, reserving the milk. Add the lime juice and fish sauce to the reserved coconut milk.
3. Preheat the oven to 90°C or its lowest setting. Place a roasting tin filled with boiling water on the bottom shelf of the oven. Place the tuna portions on a lightly oiled baking tray and place the tray on the top shelf of the oven.
4. Bake for 15 mins or until white specks begin to appear on the fish. Alternatively, wrap each fish fillet in a piece of baking paper and place the parcels on the top shelf of the oven. Bake for 20 mins. Remove from the oven and allow the fish to cool.
5. To serve, place a piece of tuna on a plate, top with some of the vegetables and pour over a little of the reserved coconut milk.
