Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!
- 140g dried risotto rice
- 1 pint vegetable stock or water
- 2 white onions, chopped
- 3 cloves garlic, diced
- 2 cans mackerel in sunflower oil
- Juice and zest of 1 lemon
- 100g frozen peas
- 150g green beans, chopped
- 1 tsp olive oil
- Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
- Add the garlic and stir for a further 1 minute.
- Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
- Add a third of the stock, stir, and reduce the heat so it is simmering.
- When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
- Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
- Serve with lemon pieces and season.
Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)
Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!
Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.
This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.
- 1 tin of mackerel (I used Tesco in spicy tomato sauce)
- 2 large wraps
- 1 pepper, chopped
- 1 avocado, mashed
- 1 tin sweetcorn
- Handful of cherry tomatoes
- Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
- Repeat with the sweetcorn until hot.
- Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
- Make up the tacos, serve with coleslaw or salsa if wanted.
Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.
Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.
Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).
Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!
- White fish fillet
- 50g prawns
- 1 small potato, halved and sliced
- 1tsp olive oil
- Preheat the oven to 220/8.
- Put potato in microwave and put on full heat for 5-6minutes.
- Take out and put white fish in microwave for 3minutes.
- Put fillet on baking tray, top with prawns and potato.
- Cover in olive oil and season.
- Put in oven for 10-15minutes.
- Serve with green vegetables.
Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.
Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.
Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.