I love Dinnerly, not only are the recipes varied and fun to cook but everything is portioned and easy to follow instructions. This week I chose “Baked Fish and Veggie Wedges with Mashed Peas’ as my first option.
Our healthy twist on fish and chips serves up red, orange and green veggies with oven-baked fish. Including two or three different-coloured veggies (or fruit) in each meal means you're getting a variety of nutrients in your diet. Take the challenge and eat the rainbow!
You will need:
2 oven trays
75g panko breadcrumbs
100g Greek-style yoghurt
1 sweet potato
2 tbs olive oil
Prep ingredients: Preheat the oven to 220C. Line 2 oven trays with baking paper. Cut the unpeeled beetroot (see Eat the rainbow) and sweet potato into thin wedges. Put on a lined tray, drizzle with 1 tbs olive oil, season with salt and pepper and toss to coat. Roast on the lower oven shelf for 22-25 mins until tender.
Crumb fish: Meanwhile, cut the fish into 2cm-wide strips. Put 2 tbs yoghurt and 2 tsp water in a shallow bowl, season with salt and pepper and stir to combine. Put the breadcrumbs in a separate shallow bowl. Dip the fish in the yoghurt mixture, then coat in the breadcrumbs.
Bake fish: Put the crumbed fish on the remaining lined tray. Drizzle with 1 tbs olive oil, season with salt and pepper, then bake on the upper shelf for 8-10 mins until golden and cooked through.
Mash peas: Meanwhile, bring a small saucepan of water to the boil. Add the peas and cook for 2 mins or until tender, then drain. Return the peas to the pan, add the remaining yoghurt and coarsely mash. Taste, then season with salt and pepper.
Serve up: Divide the fish, mashed peas and veggie wedges among plates. Enjoy!
Eat the rainbow: We love the idea of 'eating the rainbow'! Fruit and veggies fall into five categories – red, purple/blue, yellow/orange, green and white/brown – and each colour contains specific nutrients with different health benefits. Red foods, like beetroot, are a good source of vitamin C, which helps to support our immune system. What other red fruit and veggies do you like?