Sheet pan herby sea bream and crunchy potatoes with white wine sauce

Ever had an impulse buy? Or planned a menu right at the shop Aisle? If No just read on and if yes, then here we go!
Celebrating valentine’s day is one of our cherished family traditions and we usually go for a date night. But we have in the past year decided to do things differently. (Cook up a new dish). This year’s menu was originally the mixed seafood coconut curry on link below.

https://healthfulnonye.com/2019/02/12/mixed-seafood-coconut-curry/ The husband’s absolute best!

What a bargain!

Plans changed as I dropped kids off at our local supermarket (Sainsburys) for their activity, as always, I wandered off to the reduced item section and boom!! goes 2 packs of sea breams at an incredibly 80% reduction, I knew instantly that we are having something new at last! My husband loves fish and loves the idea of a bit of wine in fish or meat marinade (Inspired by his second-best TV channel, Cooking channel).
I also found potted fresh herbs and baby potatoes reduced… It’s all coming together now!… phew! it must be a one sheet herby fish and potato bake! Something quick
I love adding fresh herbs to fish dishes, a great way of introducing some flavour to the dish without adding a lot of salt or unhealthy fats. So, the choice of Dill, thyme and bay leaves gave this dish a delicate punch of flavours, anisseedy flavour from the fennel, a spicy kick? thanks to the green bird’s eye chilli and the addition of lemon wedges brought all the ingredients together making the meal a great dinner option that is light and incredibly refreshing.
I appreciate the simplicity of this dish, because of the love that went into the making. So, next time you want to treat a loved one or even yourself, this sheet pan bake will do the job!.
So, I have cooked and served the fish with the bone on , we love to crack every single bit … (what’s happened to health and safety guys?) that’s the fun, but feel free to skin yours if you’d rather without the bone.. sure will taste the same.
Let’s get cooking!!

Difficulty: easy

Seabream, fennel, dill, thyme and green chilli

INGREDIENTS

3-4 sea bream fish
2 fennel bulbs (sliced)
2 Lemons.( sliced)
2 cloves of garlic
30 g bunch of fresh dill
6-8 fresh thyme sprigs (rinsed)
6 bay leaves
6-8 green bird’s eye chilli
250- 300ml white wine.
Extra virgin olive oil
4-5 med sized carrots quartered
potatoes halved with skin on.

METHOD

  1. Preheat oven to 200°C/fan180°C/ gas 6. grease the base of a large roasting tin with olive oil and set aside.
    place a pan on the hob, add 1/2 teaspoon olive oil and sauté half of the sliced fennel, garlic and green peppers until fragrant.
  2. Season the inside of the fish with olive oil then fill the cavity of each fish with the sautéed vegetables and the rest of the fennel and lemon slices, dill, thyme and bay leaves, bay leaves .
    season the halved potatoes and carrots with olive oil and pinch of salt, then scatter the rest of the vegetables and herbs on the remaining fennel, lemon and herbs, then pour over the wine. drizzle the whole sheet with extra olive oil.
  3. Cover the sheet with foil and bake for 25-30 minutes, basting the fish with the pan juices halfway, when the fish is firm to the touch carefully transfer the fish to a bowl and cover loosely with foil to keep it hot.
  4. Make a quick sauce from the pan juices by tipping the juice(the fennel) in a blender, and blitz till smooth. pour into a plate or jug.
  5. Transfer the fish to serving plates, serve with the baby potatoes and carrots, enjoy with the sauce, some drizzle of extra olive oil and extra garnishing as shown in the picture.

Link to printable recipe: https://sites.google.com/site/healthfulnonyecom/herby-fish-and-crunchy-potato-bake-with-white-wine-sauce

Ta…daa!

Happy cooking!!

Serve and enjoy with the white wine sauce

Notes: you can skin the fish side up if you don’t like bones before serving

Chicken chow mein

Here’s a 15mins easy week night dinner idea that is deliciously satisfying, a healthier twist to the original Chinese chicken chow mein.
interestingly guilt free and under 500kcal . Healthy eating is not at all boring, it involves a bit of getting creative, for me it means eating the world, the more diverse, the more nutrients you harvest and the healthier you get. you can still enjoy your favourite comfort meal by simply swapping the ingredients to healthier alternatives closer to what you are used to .

I find organic Edamame spaghetti/noodle to be a better pasta alternative, it is gluten free(great option for those with gluten allergy) ever since I discovered it, it’s been a keeper. if you click on featured recipe in my home page you will find another Edamame spaghetti recipe with a much detailed information about the nutritional content (it will be worth checking).

https://healthfulnonye.com/2018/08/05/organic-edamame-spaghetti-in-cherry-tomato-sauce-with-pan-seared-salmon-fillet/

Having said that, shirataki noodles also works very well with this recipe. it might be worth trying other alternatives out there, sure there are a lot of them now. Any noodles will do this job so well! So the next time a craving for Chinese food strikes , whip up this recipe in just 15mins and you will be glad you did.

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So, Let’s get cooking!

Notes: feel free to try other vegetables( baby corn, fine bean, bean sprouts etc , frozen versions will work just fine too. play around with meat types as well. This recipe is also adaptable to vegetarian or vegan.

Difficulty: easy

INGREDIENTS-

  • 100g chicken breast
  • 80g organic edamame spaghetti (cook according to instruction on pack)
  • 1/2 Pack of mushroom ( washed and sliced)
  • 100g Bok choy/ Pak choy
  • 1 Carrot ( peeled and sliced)
  • 2 Cloves garlic-Red and green pepper( deseeded &chopped)
  • 1 Scotch bonnet (optional)
  • 1 onion /shallot/spring onion
  • 1 cm fresh ginger ( peeled and grated)
  • 1 Teaspoon soy sauce or coconut amino
  • 1 Tablespoon extra virgin olive oil

Method
1- Heat oil in a skillet and stir fry chicken, onion,  garlic, and ginger till fragrant


2- Add remaining vegetables, soy sauce and pepper. reduce heat and cook for 3mins to soften vegetables
3- Add spaghetti to the vegetable mix,  stir well and cook for another 3mins Then turn off the hob and  Serve just enough and enjoy

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Printable recipe- click on link https://sites.google.com/site/healthfulnonyecom/chicken-chow-mein

Mixed seafood coconut curry

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We are exploring the versatility of curry dishes this season (cold nights) It is incredibly comforting and satisfying and pairs well with just about any base.
This mixed seafood coconut curry will wow your taste buds and have you going for more. It is also a good idea for valentine eat in.


The combination of fresh scallops, giant shrimps and fish pie mix finished with squeeze of lemon for that tarty, sweet and fresh touch is everything and more, it makes this curry extra special and one to treat a loved one to this valentine. Lemon in this recipe gives this curry a crisp, clean flavour that allows other ingredients to shine.
The citric acid from lemon reduces the fishy smell, So, don’t ruin the night, throw in some lemon wedges (some people find it unpleasant. ha-ha) keep it crisp, fresh and fruity! Another good news is that your meal will be ready in under half an hour, even when you make your own curry paste from scratch. Which is less than the waiting times in most restaurants, it is worth trying! serve with rice, chapatis, whole wheat wraps, fries, bulgur wheat or quinoa and you will be golden!
My husband’s favourite ever, he is a big fan of hot and spicy! Year round and this curry ticks the box.
Ok! Let’s get cooking!!


INGREDIENTS

  •  2 Onions, 3 celery sticks
  • 4 cloves of garlic
  • 2cm piece of ginger
  • 5 fresh green chilli and red birds eye chilli.
  • 2 packs fish pie mix
  • Scallops and giant shrimps
  • 1tbsp. extra virgin olive oil
  • 1 tsp. mustard seeds
  • curry leaves
  • 1 tbsp. chilli powder
  • 1 tsp. turmeric
  • 2tbspns garam masala
  • 1 tin of light coconut milk
  • 1 tin of chopped tomatoes
  • few sprigs of fresh coriander or parsley


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METHOD

  1. Blend the Onions , celery, garlic, ginger tomatoes and pepper . 
  2. Heat  oil in a skillet add the mustard and curry leaves and cook until fragrant.
  3. Add the blended veggies and cook  for 5 minutes, or until softened.
  4. Mix in the chilli powder and turmeric together with a splash of water, then add the seafood mix, coconut milk and season, bring to the boil, then simmer for 15 minutes, or until the fish is cooked and the sauce has reduced. 
  5. Garnish with  coriander or parsley leaves ,lemon wedges and Enjoy with base of choice. 
garnish with parsley or coriander
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Served with generous heaping of vegetables and coarse bulgur wheat
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Served with parsnip chips and cress… Oh that scallop!

Printable recipe: click on the link https://sites.google.com/site/healthfulnonyecom/mixed-seafood-coconut-curry

Golden curry

Hearty and delicious

If you love Curry as much as I do then you’d want to try this “pot of sunshine in the middle of winter” , Made with natural , fresh ingredients with anti-inflammatory properties. Just another way of taking pills but the good type … hahaha. perfect comfort meal for the family, packed full of your 5 a day beneath a golden sheeth. I can go on and on about this “beauty” most importantly because it takes only 20mins to put together. How good does that sound? Yes!

personally I love and enjoy eating meals that take less time to prepare without compromising quality( nutrition and satiety) and this curry is just bang on!

I also love that it is so versatile, goes well with steamy rice, potatoes, cruciferous vegetables, veggie chips and other rice alternatives like quinoa and bulgur for those of us with health and weight management goals… phew ( it’s simply a win win) . Great for kids, if your kids are anything like mine, they love rice and would eat anything with it. so , hiding those vegetables in this golden blanket is a sure way to get the veggies in with less fuss. lastly , you can also portion out and freeze for the rest of the week.( like I did) As always I try to cook up a batch to free up some time for the week and also save cleaning up the hob every time.. It’s a royal pain( not my favourite job😁)

Ok enough of the talk let’s get cooking! I know Curry is a regular, but however you cook it , please please try using fresh turmeric , ginger, garlic and coriander seeds and thank me later, the taste is so distinct. You can use whatever vegetable you have on hand. I love spinach and would throw it in just about anything..

Happy cooking!!

Ingredients

Curry paste

–2.5 in ” fresh ginger

–8 cloves fresh garlic

–1 tbsp coriander seed

–1tbsp cumin seed

–3 red chilli peppers

— salt to taste

Curry—–

— 1 coconut milk ( canned)

–2 1 tbsp coconut oil

–3 Onions

–4 thinly diced carrots ( optional)

— 1/2 bag of frozen spinach or fresh

— 1 cup of pre-cooked chickpeas

Pre-cooked chickpeas


Method
  1. Start by making the curry paste. Place all of the ingredients into a food processor and blitz to a smooth paste.
  2. place a large pan over medium heat and add the coconut oil and cook the curry paste for 5 minutes, until fragrant
  3.  Add the chopped carrots. Coat in the curry paste before adding the coconut milk. reduce the heat to medium low and simmer for 15 minutes, or until the carrot is tender
  4. Finally add the pre-cooked chickpeas and spinach leaves and cook for a few minutes to allow the spinach wilt. 
Continue reading “Golden curry”

Why meal prep

Meal prepping has become a biggest part of my life since my life style change. It has not only helped me build a healthy relationship with food but also changed my family dynamics in a positive way. Being a mom of 3 active kids with varying taste buds and good appetite, preparing meals ahead has helped reduce “fusyness” if there’s any word like that.. hahaha<a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: "ca-pub-4083265031148074", enable_page_level_ads: true }); “>http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: “ca-pub-4083265031148074”, enable_page_level_ads: true });

Everyone ate what was on the table, kids and husband now have a healthier palate. I couldn’t be happier! here are some other benefits if you are ever wondering why you should prepare your meals in advance.<a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: "ca-pub-4083265031148074", enable_page_level_ads: true }); “>http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: “ca-pub-4083265031148074”, enable_page_level_ads: true });

  1. Improves your family health : What we eat, how we eat and when we eat have a huge impact on our health. If You meal plan you will reduce the risk of exposing your loved ones to unhealthy options, because your meal is already prepared, and it’s healthy! What better way to introduce healthy eating habit early in life. It helps teach your young ones about good nutrition. plus the added advantage of the whole family eating well-planned, nutritious meals. good habits are formed early in life!
  2. You will save money

Eating healthy doesn’t have to be expensive if you plan ahead! Buying your ingredients in bulk and taking advantage of your freezer space, if you don’t have a freezer trust me it is the best investment you’d ever make . Planing ahead will help you know exactly what you need to buy, instead of multiple trips to the grocer each week to pick up last minute ingredients.(been there!) you will save money on pricey lunchtime meals. Plus the added advantage of knowing exactly how much you spend on food a month. You really want to try it if you have a family and want to free up some cash for other things.

2. Reduces food waste

Have you ever had to throw away vegetables or other ingredients that went bad before you had a chance to eat it? I used to that a lot and feel it’s an avoidable way of throwing hard earned money away. It’s not a good feeling. But when you meal prep, you tend to use up all of your ingredients for the week or month reducing the chances of any left over if you plan well!

3. Quick and easy grocery shopping

once you’ve planned what meals you will be eating for the week or month, wandering aimlessly around the aisles will be history. I go to the grocer prepared with my food list categories like -fruits, vegetables, meat, frozen food, dairy, grains, and fats. This has helped me to avoid the aisles I don’t need to be in. time saver!

3. It will help you lose weight

Weekly or Bi-weekly meal plans will allow you to know exactly what you are eating and control how many calories you are loading up . and in return reduce or prevent extra body flabs. Tried and tested but consistency is key!

4. Will teach you portion control

The best part of meal prep is that it teaches you balance. Portioning your meals in tubs stops you from over eating and in turn help you loose weight. Eat the right amount of nutrients and experience the magic of balance( tried and tested).

5.Time saving

All it takes is one saturday or sunday a month or week to plan out your meals properly and cook them, Once that is done and dusted , all you then need to do is take them out of the fridge, heat them up and eat. less washing up and kitchen time for the rest of the week or month

6.Increased willpower

All it takes, is 21 days to form a habit. and once you get into the swing of consistently eating healthy, you will gradually stop craving unhealthy foods. having a routine in place is key to healthy eating, and you will find it easier to turn down the foods you know you shouldn’t be eating!

7. It will reduce stress

Coming home from work and trying to figure out what’s for dinner can be stressful. definitely not with meal prep! You can say goodbye to the “what’s for dinner” and chill knowing that your meal just needs to be heated up! wrong food choice can cause digestive problems and affect your sleeping pattern( Avoidable stress).

7. It will help you eat a varied balanced diet

If you are able to consciously plan your meals ahead of time, it will become easy to eat from different food types such as protein, carbohydrates, fat, grains, vegetables, etc in order to get the right mix of nutrients you need to fuel your body. I tend to mix it up every week, sometimes the same main base and different toppings You won’t be limited to the basic foods or bored as most people think, Meal prep helps you get more adventurous!

Remember, there is no right or wrong way of creating a meal prep routine. Everyone has their own way of doing things once you start you’ll find a rythm. If after reading about all this benefits and you still can’t find time to cook your meals ahead shmply outsource it to a trusted healthy meal prep vendor close to you and you will still enjoy all these benefits!

Thanks for stopping by and hope this helps you make changes towards becoming the best version of you!

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