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

• 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.
• 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.

Cod with tomato & chorizo sauce (serves 2)

252 kcalories, protein 31.5g, carbohydrate 5.7g, fat 11.6 g, saturated fat 2.2g, fibre 2.1g, salt 0.75 g

Ingredients

Process

• olive oil
• 1 garlic clove , sliced
• 4 thin slices chorizo from the deli counter, cut into matchsticks
• a pinch chilli flakes
• 400g tin chopped tomatoes
• 2 thick cod fillets or other sustainable white fish fish
• green beans cooked to serve

1. Heat 1 tbsp olive oil in a pan then cook the garlic and chorizo for a few minutes. Add the chilli and tomatoes and simmer for 10 minutes until thickened, season.
2. Meanwhile rub the fish with a little more oil, season and grill or steam until cooked through, about 4-6 minutes. Serve the fish with the sauce and green beans.

Spring chicken in a pot (serves 4)

339 kcalories, protein 36g, carbohydrate 27g, fat 10 g, saturated fat 3g, fibre 8g, sugar 12g, salt 0.5 g

Ingredients

Process

• 1 tbsp olive oil
• 1 onion , chopped
• 500g boneless, skinless chicken thighs
• 300g small new potatoes
• 425ml low-salt vegetable stock (such as Kallo low-salt vegetable stock cubes)
• 350g broccoli , cut into small florets
• 350g spring greens , shredded
• 140g petits pois
• bunch spring onion , sliced
• 2 tbsp pesto

1. Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.
2. Add the broccoli, spring greens, petit pois and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.

Thai style steamed fish (serves 2)

199 kcalories, protein 29g, carbohydrate 4g, fat 7 g, saturated fat 2g, fibre 0g, salt 3.25 g

Ingredients

Process

• 2 trout fillets, each weighing about 140g/5oz
• a small knob of fresh root ginger, peeled and chopped
• 1 small garlic clove , chopped
• 1 small red chilli (not bird’s eye), seeded and finely chopped
• grated zest and juice of 1 lime
• 3 baby pak choi , each quartered lengthways
• 2 tbsp soy sauce

1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)