Salmon & sumac fishcakes
MAKES 4 fishcakes PREP 10 mins COOK 35 mins EASY
250g floury potatoes (such as Maris Piper), cut into chunks
1 tbsp whole milk
250g skinless, boneless salmon fillets
1 lemon, zested and juiced
20g each parsley and dill, finely chopped
20g cornichons, finely chopped
2 spring onions, finely chopped
21/2 tsp sumac
3 tbsp plain flour
1 egg, beaten
60g plain breadcrumbs
200ml vegetable oil watercress, to serve
1 Bring a pan of salted water to the boil and cook the potatoes for 10 mins. 2 Meanwhile, warm the milk over a medium heat in a saucepan until just simmering, this will take a few minutes. Remove from the heat, add the salmon and cover with a lid.
3 Drain the potatoes in a colander, then put the colander on top of the empty pan to steam for 5 mins.
4 Remove the salmon from the milk, reserving the milk. Add the lemon zest, juice, parsley, dill, cornichons and spring onions to the milk along with the sumac. Tip in the potatoes and roughly mash, then add the salmon, breaking it up into chunks, and mix everything together with some seasoning.
5 Tip the flour into a wide, shallow bowl, the beaten egg into another and the breadcrumbs into a third bowl. Using your hands, shape the salmon mixture into four fishcakes. Dip each fishcake into the flour to lightly coat, shake off any excess flour, then dip into the egg, and finally the breadcrumbs. Transfer to a plate.
6 Pour the oil into a large, non-stick frying pan ensuring it is no more than two-thirds full, and set over a high heat. The oil is hot enough when a breadcrumb dropped in turns golden in a few seconds. Fry the fishcakes for 2-3 mins on each side until golden and serve with the watercress.
GOOD TO KNOW vit c
PER SERVING 411 kcals • fat 22g • saturates 3g •
carbs 33g • sugars 2g • fibre 3g • protein 19g • salt 0.4g
When you need to bulk out a spread with either not much time or not much produce, grab a couple of cans of beans and you’re halfway there. This salad comes together well with a simple miso dressing.
SERVES 4 PREP 10 mins COOK 50 mins EASY V
2 eggs, at room temperature
100g red rice
1/4 red onion, halved and thinly sliced handful of fresh dill, roughly chopped
2 x 400g cans mixed beans (try cannellini, butter, haricot, black, kidney, borlotti or flageolet), drained and rinsed
For the dressing
1 tbsp white miso
1 lemon, juiced
1 tsp honey
3 tbsp extra virgin olive oil
1 Bring a pan of water to the boil. Lower in the eggs, boil for 8 mins, then scoop out and immediately plunge into cold water. Once cool enough to handle, peel the eggs and set aside.
2 Cook the red rice in boiling water following pack instructions – it will take about 45 mins.
3 Put the onion, dill and beans in a large salad bowl and set aside.
4 Mix together all the dressing ingredients in a small bowl and whisk well with a fork. Taste to check for seasoning and set aside.
5 Once the rice is ready, drain in a sieve, placing it under cold running water to cool, then drain again and tip into the salad bowl with the beans. Pour in all of the miso dressing, add a good pinch of seasoning and toss well to combine. Slice the eggs into wedges, arrange them on the top of the rice and beans, then serve immediately.
GOOD TO KNOW balanced • low cal • folate •
fibre • 1 of 5-a-day
PER SERVING 353 kcals • fat 13g • saturates 2g •
carbs 40g • sugars 6g • fibre 9g • protein 15g •
salt 1.4g
This is a veggie ragu that has depth and a light edge from the ripe tomatoes. It’s great for pasta but also fab to use in a lasagne, as a sandwich filling or – even better – with eggs as a shakshuka, or just on toast. It freezes well, so make a double batch and save some for stress-free suppers when the weather is colder.
SERVES 4 PREP 10 mins COOK 1 hr 15 mins EASY V❄
3 aubergines, cut into 4-5cm pieces
1 tbsp olive oil
2 red onions, thinly sliced
2 carrots, chopped
2 celery sticks, chopped
4 garlic cloves, thinly sliced
1 tsp ground coriander
1 tbsp cumin seeds
1 tsp fennel seeds
1 tbsp tomato purée
130ml red or white wine
750g fresh mixed tomatoes or
2 x 400g cans chopped tomatoes
1 Heat the oven to 200C/180C fan/ gas 6. Put the aubergine on a large baking sheet and drizzle with the olive oil. Season well, then toss to coat. Roast for 1 hr until golden and tender. Will keep chilled for up to two days.
2 Heat a glug of olive oil in a large saucepan or casserole, then tip in the onions, carrots and celery. Fry gently for 20 mins over a medium heat, stirring often.
3 Add the garlic and spices, stirring for a couple of minutes. Add the tomato purée and mix well to combine. Pour in the wine and simmer for a couple of minutes until most of the liquid has been absorbed. Tip in the tomatoes and 400ml water (or if using canned tomatoes, use 200ml water).
4 Bring the ragu to the boil, then reduce the heat to a gentle simmer and leave to cook over a lowmedium heat for 50 mins, stirring occasionally. Mix in the roasted aubergine. Can be frozen for up to three months. Defrost in the fridge overnight before reheating.
GOOD TO KNOW vegan • balanced • low fat •
low cal • fibre • vit c • 4 of 5-a-day • gluten free
PER SERVING 218 kcals • fat 8g • saturates 1g •
carbs 19g • sugars 17g • fibre 13g • protein 5g • salt 0.1g