Chicken and Fish

Baked trout with fennel, radish & rocket salad
465 kcalories, protein 57.0g, carbohydrate 6.0g, fat 24.0 g, saturated fat 4.0g, fibre 4.0g, sugar 5.0g, salt 0.91 g Serves 2
Ingredients	Process
2 whole trout , scaled and gutted ½ bunch thyme 2 lemons , 1 sliced, 1 juiced 2 tbsp olive oil , plus extra to drizzle 1 large bulb fennel , finely sliced 100g radishes , finely sliced 1 tbsp capers , chopped large handful of rocket	Heat oven to 200C/180C fan/gas 6. Slash the trout’s skin three times on both sides then stuff a thyme branch into each cut. Lay the fish on a baking sheet and fill the cavity with the lemon slices and remaining thyme sprigs. Season the fish, drizzle over some olive oil then bake it for 15-20 mins until cooked through. Meanwhile, mix lemon juice with olive oil, then pour over the fennel and allow to stand for 10 mins. Stir in the radises and capers and season. Mix the rocket through the fennel and radish salad just before serving with big bits of the flaked trout.

Sea bass with fennel, lemon & spices
241 kcalories, protein 32.0g, carbohydrate 6.0g, fat 10.0 g, saturated fat 1.0g, fibre 4.0g, sugar 1.0g, salt 0.4 g Serves 2
Ingredients	Process
1 tsp fennel seeds 1 tsp cumin seeds 1 tsp mustard seeds ½ tsp turmeric 2 tsp olive oil 1 fennel bulb , finely sliced 1 large red chilli , chopped 1 small sea bass (about 300g), gutted and descaled 1 lemon , finely sliced, plus wedges to serve (optional) small handful coriander , leaves picked to serve	Heat oven to 220C/200C fan/gas 7. Mix all the spices together. Brush a large square of foil with the oil, then scatter over the fennel. Sprinkle with a third of the spices, half the chilli and some seasoning. Rub the remaining spices and chilli all over the fish and in the cavity, put the fish on top of the fennel and stuff with the lemon slices. Bring the edges of the foil together and scrunch well to seal. Place the parcel on a baking tray and cook for 15 mins. Unwrap, scatter with coriander and serve with lemon wedges, if you like.

Chicken with mushrooms
260 kcalories, protein 32g, carbohydrate 3g, fat 13 g, saturated fat 3g, fibre 3g, sugar 1g, salt 0.9 g Serves 4
Ingredients	Process
2 tbsp olive oil 500g boneless, skinless chicken thighs flour , for dusting 50g cubetti di pancetta 300g small button mushrooms 2 large shallots , chopped 250ml chicken stock 1 tbsp white wine vinegar 50g frozen peas small handful parsley , finely chopped	Heat 1 tbsp oil in a frying pan. Season and dust the chicken with flour, brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove. Add the final tbsp oil and cook shallots for 5 mins. Add the stock and vinegar, bubble for 1-2 mins. Return the chicken, pancetta and mushrooms and cook for 15 mins. Add the peas and parsley and cook for 2 mins more, then serve.

Oriental salmon & broccoli traybake
310 kcalories, protein 35.0g, carbohydrate 3.0g, fat 17.0 g, saturated fat 3.0g, fibre 4.0g, sugar 3.0g, salt 1.6 g Serves 4
Ingredients	Method
4 skin-on salmon fillets 1 head broccoli , broken into florets juice ½ lemon , ½ lemon quartered small bunch spring onions , sliced 2 tbsp soy sauce	1. Heat oven to 180C/160C fan/gas 4. Put the salmon in a large roasting tin, leaving space between each fillet. 2. Wash and drain the broccoli and, while still a little wet, arrange in the tray around the fillets. Pour the lemon juice over everything, then add the lemon quarters. 3. Top with half the spring onions, drizzle with a little olive oil and put in the oven for 14 mins. Remove from the oven, sprinkle everything with the soy, then return to the oven for 4 mins more until the salmon is cooked through. Sprinkle with the remaining spring onions just before serving.