Author: andrewcwells

Ingredients

• 4 Cod loin fillets
• 400g Cherry tomatoes
• 4 garlic cloves, coarsely chopped
• 2 large thinly sliced fennel
• Splash of red wine vinegar
• Honey
• Capers (rinsed)
• Chilli flakes
• Lemon (sliced)
• 2 tins (drained and rinsed)cannellini beans
• Carrots, washed and sliced into fingers
• New potatoes (not peeled or sliced)

Method

Wash and prepare vegetables.

layer cannellini beans, garlic, fennel, carrots and tomatoes, capers, then cod in a large baking tray (in that order).

Lay slices of lemon over each cod fillet. Sprinkle chill flakes, then splash red wine vinegar and add a couple of large teaspoons of honey to the tray.

Bake in oven for 35 minutes at 180 degrees c.

Boil new potatoes separately for about 12 minutes.

Ingredients

• 500g pork tenderloin, sliced thinly (can be replaced with tempeh, in which case see below)
• 350g fresh (live) kimchi
• 1 small onion (diced)
• 4 garlic cloves (finely minced)
• 2 inch ginger (finely minced)
• 2 heaped teaspoons of white miso paste
• 1 large sheet of dried kelp
• 800ml water
• 1 firm block of tofu (cut into large cubes)
• 2 courgettes, sliced into thick rings
• 4 large carrots, sliced into thin rings
• Broccoli, sliced thinly
• Box shitake mushrooms, stalks removed and sliced thickly
• 150g frozen edamame beans
• 2 spring onions
• 1 tsp sesame oil
• 2 tsp your preferred chilli paste (to taste – we add much less if children will be eating)
• 40g Buckwheat soba noodles or edame / black bean noodles.

Method

Heat up a cast iron casserole dish, add olive oil, ginger and garlic, and fry on a medium heat until aromatic. Add onion and fry until soft and starting to turn golden. Add pork and kimchi, and fry until pork is cooked.

Add water, miso paste, kelp, carrot, and simmer for 30 minutes.

Add edamame beans, courgette, broccoli, tofu and shitake mushrooms and simmer for further 10 minutes. Boil water in a separate saucepan to cook noodles, and add noodles once boiling (then cook in accordance with instructions).

Remove kelp and discard.

Stir in sesame oil, spring onion and chilli paste then serve immediately.

If using tempeh:

Slice the tempeh thinly, and simmer gently in a separate pan in water for ten minutes. Then dry slices and fry on both sides in olive oil. Add to soup just before serving.

Ingredients

• Whole sea bass / sea beam (preferred, but make sure this is fully gutted, with gills removed, and scales scraped off) or two fillets per person
• Cherry tomatoes
• Chickpeas
• Garlic
• Red onion
• Parsley
• Spinach
• Cumin
• Smoked paprika
• Mixed seeds

Method

Wash and drain tomatoes and parsley.

Finely chop red onion and garlic.

Grind cumin seeds.

Toast cumin seeeds for a moment in a frying pan, then add olive oil, garlic and onion. Fry on a low-medium heat until soft and starting to caramelise.

Add (whole) cherry tomatoes and chickpeas to pan and stir occasionally. If the cherry tomatoes are less ripe, they may need some help to split and start breaking down – but otherwise you can leave them to cook in their skin until they disintegrate. Once fish is cooked, stir in parsley, paprika and spinach and leave to simmer for another minute before serving.

Meanwhile, heat another frying pan to a high heat, add olive oil, then add sea bass / sea bream. Cooking time will vary depending on size – and fillets are much quicker than whole fish.

We tend to just cook one side (skin down) if cooking fillets – unless the frying pan non-stick surface is excellent there is a risk of destroying the fillets when you try to turn them over. If cooking a whole fish, it is important to fry both sides. In both cases a “splat guard” over the frying pan can help reduce mess – but get one that fits in the dishwasher. Once cooked, season with freshly ground black pepper and a slight pinch of salt.

Sprinkle mixed seeds before serving.

Ingredients

• Large salmon fillet
• Sweet potatoes
• Pak choi or spinach
• Sauerkraut
• Horseradish sauce
• Kefir yoghurt
• Strong mustard
• Fresh dill or parsley

Method

Wash sweet poatoes and chop off any areas that seem mouldy / bad. No need to peel. Drain briefly, then lay out on a clean tea towel to dry. Once fairly dry, chop sweet potatoes into wedges, coat with ground fennel seeds, thyme and olive oil, and arrange in baking tray. Separate pak choi leaves (if used) and wash, then leave to drain.

Set oven to 200 on conventional setting (top and bottom heating elements, no fan).

Once oven heated, add potato wedges and set timer for 50 minutes.

Finely slice sauergraut and dill or parsley and add to bowl. Add horseradish sauce, mustard and kefir yoghurt to taste, and return to fridge.

When potato wedges have 25 minutes remaining, heat frying pan and add olive oil and salmon. Fry on 7 for 12 minutes, then add frying pan to top shelf of oven and bake for further 10 minutes.

While salmon is baking in oven, stir fry pak choi or microwave spinach in bag (assuming instructions on bag allow this).