A taste of the Med
Six recipes to bring the relaxed sunshine flavours of the Mediterranean straight to your table
Bring those holiday flavours to your home with these fabulous recipes
One-tray roast lemon chicken
This fragrant dish would make a delicious, no-fuss Sunday lunch.
Serves 4 • Ready in 1 hour 30 mins
1kg potatoes, eg Maris Piper
1½tbsp olive oil
1 free-range whole chicken (around 1.7kg)
1 lemon, cut into wedges
8 leaves sage, chopped, plus extra for garnish
1 red onion, peeled and roughly chopped
1 Heat the oven to 200C/Gas 6. Arrange the potatoes in a roasting tray and toss well with 1tbsp of the oil. Put the chicken in the middle of the tray and rub all over with the remaining oil. Squeeze a wedge of lemon over the chicken, then add the rest of the wedges to the tray.
2 Scatter the sage over and season well. Roast for 1 hr 15 mins, or until the meat juices run clear when a skewer is inserted between the thigh and the breast.
3 Baste and turn the potatoes after about 30 mins, then add the red onion. Continue to roast, basting once again until cooked through. Allow the chicken to rest for 15 mins, before carving. Serve with the potatoes, onions and any extra green veg you fancy.
Per serving: 557 cals, 13g fat,
3g sat fat, 43g carbs
Speedy deli tart
An easy recipe that’s perfect for a relaxed lunch in the garden with friends – and on the table in 25 mins! Serves 4 • Ready in 25 mins
320g ready-rolled puff pastry milk, for brushing
2x150g tubs curd cheese
75g sunblush tomatoes, oil reserved
8 slices Parma ham, torn small handful rocket, to serve
1 Heat the oven to 200C/Gas 6. Unroll the pastry and trim the edges; mark a border 2cm from the edge. Score the centre of the tart base and prick all over with a fork. Brush the border with a little milk and bake for 20 mins, until puffed up and golden.
2 Meanwhile, mix the cheese with 1tbsp of the reserved oil from the sunblush tomatoes.
3 Remove the pastry from the oven and transfer to a board. Spread the cheese mix over the centre of the tart and scatter with the tomatoes, Parma ham and rocket. Drizzle over the extra tomato oil.
Per serving: 476 cals, 28g fat,
13g sat fat, 34g carbs
Baked salmon with parsley pesto
This is fresh and bursting with flavour.
Serves 4 • Ready in 30 mins
2 bulbs fennel, thinly sliced
1tbsp olive oil
600g half side of salmon new potatoes and broccoli, to serve for the pesto:
60g fresh parsley zest and juice
1 lemon
50g toasted flaked almonds
100ml olive oil
3tbsp freshly grated Parmesan you will also need: a baking sheet lined with baking parchment
1 Heat the oven to 200C/Gas 6. Toss the fennel with a little olive oil and roast in a baking tray for 20-30 mins.
2 To make the pesto, chop the parsley and put in a small food processor with the lemon zest and almonds. Whizz, then gradually add the oil to make a thick puree. Add the Parmesan, season, then whizz again.
3 Put the salmon, skin-side down, on the lined baking tray. Sprinkle with juice from half the lemon and season well. Spread with 3 rounded tbsp of the pesto. Bake for 15 mins, then leave for 5 mins before serving with the remaining pesto, fennel, new potatoes and broccoli.
Per serving: 591 cals, 48g fat,
9g sat fat, 2g carbs
Pizza bianca
A different take on a family favourite. Serves 4 • Ready in 40 mins
300g new potatoes
1 x (2x220g) pack Northern Dough Co frozen pizza dough, defrosted 180g light cream cheese
250g mascarpone zest and juice
1 lemon
2 rosemary sprigs, leaves picked, plus extra to garnish
1 courgette, peeled into ribbons 300g Taleggio
4tbsp olive oil rocket, to serve
1 Cook the new potatoes in salted water, boiling for 15-20 mins until tender. Drain well and thinly slice. Heat the oven to 220C/Gas 7. Roll out each ball of dough and transfer them to a lightly greased baking tray
2 Mix together the cream cheese, mascarpone, lemon zest, half the juice and the rosemary, and season well. Spread over each pizza base, then scatter on top the sliced potatoes, courgette, Taleggio, extra rosemary and a drizzle of oil. Bake for 10-12 mins until golden and crispy.
3 Meanwhile, whisk together the remaining oil, lemon juice and some seasoning, then toss with the rocket and serve.
Per serving: 853 cals, 55g fat,
35g sat fat, 61g carbs
All-in-one fish bake
This easy, colourful dish packs in some of your five-a-day, along with plenty of fresh flavour.
Serves 4 • Ready in 35 mins
1 red and 1 yellow pepper, both chopped
200g cherry tomatoes 1 courgette, chopped
1 red onion, thickly sliced
3tbsp olive oil
4tbsp fresh white breadcrumbs 2tbsp cheese, grated small handful basil, chopped
4 x 150g cod fillets
1 Heat the oven to 190C/Gas 5. Put the peppers, tomatoes, courgette and onion in a large baking dish, or on a tray, and drizzle with 2tbsp olive oil. Cook for 15 mins.
2 Mix the breadcrumbs with the cheese and basil. Remove the tray from the oven and arrange the cod fillets on top of the veg. Top each fillet with some of the cheesy breadcrumbs and drizzle over the remaining oil.
3 Return the dish to the oven for 15 mins, or until the fish is cooked through and golden.
Per serving: 302 cals, 10g fat,
3g sat fat, 20g carbs
Spicy lamb with fresh figs
A really easy recipe for a cook with spices in the cupboard, this just cooks slowly, slowly and melts in the mouth. Serves 4 • Ready in 2 hrs
2tbsp olive oil
2 large onions, peeled and sliced 2 garlic cloves, sliced
5cm piece fresh root ginger, grated 2tsp ground cinnamon
2tsp ground cumin
1tsp paprika 2tsp ras-el-hanout blend
1kg lean leg lamb, cut into chunks 250ml chicken stock
12-18 fresh figs, halved
2tbsp runny honey
75g chopped pistachios
6tbsp chopped fresh coriander and mint pomegranate seeds and giant couscous, to serve
1 In a large casserole dish, heat half the oil and cook the onions for 10 mins. Add the garlic, ginger and all the spices. Stir well and cook for 2-3 mins. Add the lamb and mix it well into the spices, stirring. Add the chicken stock and some seasoning, then bring to the boil and simmer for 1 hr, or until the lamb is tender. At this point, you can cool the mixture then put it in the fridge for up to 2 days, or freeze.
2 When you are ready to serve, heat the oven to 200C/Gas 6. Halve the figs and put cut side up in a lined dish. Drizzle over the honey and remaining oil, and roast for 10 mins. Add to the lamb and stir in gently. Scatter over the pistachios, herbs and pomegranate seeds, and serve with the couscous.
Per serving: 658 cals, 35g fat,
11g sat fat, 25g carbs