Cod with lemon & parsley crust & summer greens (serves 2)

317 kcalories, protein 40g, carbohydrate 21g, fat 9 g, saturated fat 2g, fibre 5g, sugar 5g, salt 0.66 g

Ingredients

Process

• 1 thick slice stale bread , crusts removed
• large bunch parsley
• zest and juice from 1 lemon
• 1 tbsp olive oil
• 2 cod fillets, about 175g/6oz each
• 260g pack prepared veg, such as peas & runner beans or a pea, leek & spinach medley
• 1 tsp wholegrain mustard

1. 1.    Heat oven to 190C/fan 170C/gas 5. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.
2. 2.    Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice. Serve alongside the fish.

Parmesan spring chicken (serves 4)

339 kcalories, protein 42g, carbohydrate 20g, fat 11 g, saturated fat 3g, fibre 3g, sugar 3g, salt 0.53 g

Ingredients

Process

• 1 egg white
• 5 tbsp finely grated Parmesan
• 4 boneless, skinless chicken breasts
• 400g new potatoes , cut into small cubes
• 140g frozen peas
• good handful baby spinach leaves
• 1 tbsp white wine vinegar
• 2 tsp olive oil

1. 1.    Heat grill to medium and line the grill pan with foil. Beat the egg white on a plate with a little salt and pepper. Tip the Parmesan onto another plate. Dip the chicken first in egg white, then the cheese. Grill the coated chicken for 10-12 mins, turning once until browned and crisp.
2. 2.    Meanwhile, boil the potatoes for 10 mins, adding the peas for the final 3 mins, then drain. Toss the vegetables with the spinach leaves, vinegar, oil and seasoning to taste. Divide between four warm plates, then serve with the chicken.

Rosemary chicken with oven-roasted ratatouille (serves 4)

Ingredients

Process

• 1 aubergine , cut into chunky pieces
• 2 courgettes , sliced into half-moons
• 3 mixed peppers , deseeded and roughly chopped
• 2 tsp finely chopped rosemary , plus 4 small sprigs
• 2 large garlic cloves , crushed
• 3 tbsp olive oil
• 4 skinless, boneless chicken breasts
• 250g cherry or baby plum tomatoes , halved

1. 1.    Heat oven to 200C/180C fan/gas 6. In a large roasting tin, toss together the aubergine, courgettes and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins.
2. 2.    Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavoured oil, season and chill for 15 mins.
3. 3.    After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelised. Serve with some new potatoes, if you like.

Superhealthy salmon burgers (serves 4)

292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g

Ingredients

Process

• 4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
• 2 tbsp Thai red curry paste
• thumb-size piece fresh root ginger , grated
• 1 tsp soy sauce
• 1 bunch coriander , half chopped, half leaves picked
• 1 tsp vegetable oil
• lemon wedges, to serve

• 2 carrots
• half large or 1 small cucumber
• 2 tbsp white wine vinegar
• 1 tsp golden caster sugar

1. 1.    Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
2. 2.    Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.