[Music]
there’s such a lot of kind of noise
about what is and what isn’t healthy I
don’t want you to eat healthy food
because you have to I want you to eat
healthy food because it’s delicious this
is a dinner that I absolutely love lemon
sole courgettes Jersey royal new
potatoes and a mint chili and black
olive sauce super healthy balanced and
delicious so first up I’ve got some
Jersey royal new potatoes washed and
scrubbed then cooked in a pan of boiling
water for 15 minutes and then I’ve got
these lovely courgette so split them in
half and then into quarter it’s this
seedy part here that’s really bland and
watery and it’s not great to eat so what
we want to do is get rid of it so I’m
gonna cut it into quarters lengthwise
just Nick out that little center part
there okay Chuck your courgettes roughly
into one centimeter chunks then finely
slice four cloves of garlic get a pan
going on a high heat with one tablespoon
of olive oil throw in your courgettes
and garlic and season lightly with salt
and pepper and then you just want to
turn the heat down to sort of a medium
and get it shaken into one layer and
then we’re gonna go that lid on top so
after about 15 minutes if you notice on
the top of the pan here
there’s humidity all the kind of things
built up and it’s dripping back down
onto the courgettes so it’s slowly
frying whilst in a humid atmosphere
which is gonna make it super super sweet
okay so new potatoes are done drain them
off and place them on the board then
lightly crush them before adding to the
dish beautiful colors are amazing and
then last but not least in with 150
grams of spinach and just stir that
through and this all will very very
quickly and by the way the spinach and
the courgettes are really high in folic
acid good for the ladies if they’re
pregnant and really high in vitamin C as
well so loads of good stuff in there
a game shake it flat and turn down to a
low heat then you’re ready for your
protein in the form of flaky white fish
I’m gonna cook the fish on top of this
veg so we’re gonna steam it so it’s
clean no fat involved at all this is 120
grams here beautiful portion any nice
flat white fish would be brilliant in
this recipe simply lay the fish on top
of the veg place the lid on top and cook
for 5 to 6 minutes in that time I’m
gonna make a beautiful sound sir it’s so
simple
finely chopped 1/2 a bunch of min 1
chili and 1 spring onion along with 6 my
leaves squeeze them and then remove the
PIP you want to try and buy the olives
with the pips in because the ones with
the pits out a kind of a bit briny a bit
dry and not very tasty so just squeeze
them out the flavours ten times better
chop them up then mix all of those
ingredients together it’s a nice quick
sour or sauce to make so you don’t have
to do it in advance or anything like
that and it’s particularly good with any
meat any fish any vegetables toast pizza
I mean it’s good with anything really it
really is add the juice of one lemon 1
tablespoon of extra virgin olive oil and
give it a good old toss got heat it’s
got freshness I’m very excited this is
at about 5 minutes so let’s have a
little look it’s done you know once you
can kind of flake that fish and it’s
gone white is done but don’t don’t don’t
absolutely gorgeous and then don’t
forget you’ve got loads more veg to go
as well
flavor loads of it and the sweetness
from the courgette is awesome and then
just get this sound sick lay it across
half of the fish hmm that’s really up
there I mean for me because the flavors
are so bright and who would have thought
eating so much veg would be so flippin
delicious you got to try that one that
method of cooking the courgettes with
the potato isn’t a fish it’s a really
good one [Music]
there’s such a lot of kind of noise
about what is and what isn’t healthy I
don’t want you to eat healthy food
because you have to I want you to eat
healthy food because it’s delicious this
is a dinner that I absolutely love lemon
sole courgettes Jersey royal new
potatoes and a mint chili and black
olive sauce super healthy balanced and
delicious so first up I’ve got some
Jersey royal new potatoes washed and
scrubbed then cooked in a pan of boiling
water for 15 minutes and then I’ve got
these lovely courgette so split them in
half and then into quarter it’s this
seedy part here that’s really bland and
watery and it’s not great to eat so what
we want to do is get rid of it so I’m
gonna cut it into quarters lengthwise
just Nick out that little center part
there okay Chuck your courgettes roughly
into one centimeter chunks then finely
slice four cloves of garlic get a pan
going on a high heat with one tablespoon
of olive oil throw in your courgettes
and garlic and season lightly with salt
and pepper and then you just want to
turn the heat down to sort of a medium
and get it shaken into one layer and
then we’re gonna go that lid on top so
after about 15 minutes if you notice on
the top of the pan here
there’s humidity all the kind of things
built up and it’s dripping back down
onto the courgettes so it’s slowly
frying whilst in a humid atmosphere
which is gonna make it super super sweet
okay so new potatoes are done drain them
off and place them on the board then
lightly crush them before adding to the
dish beautiful colors are amazing and
then last but not least in with 150
grams of spinach and just stir that
through and this all will very very
quickly and by the way the spinach and
the courgettes are really high in folic
acid good for the ladies if they’re
pregnant and really high in vitamin C as
well so loads of good stuff in there
a game shake it flat and turn down to a
low heat then you’re ready for your
protein in the form of flaky white fish
I’m gonna cook the fish on top of this
veg so we’re gonna steam it so it’s
clean no fat involved at all this is 120
grams here beautiful portion any nice
flat white fish would be brilliant in
this recipe simply lay the fish on top
of the veg place the lid on top and cook
for 5 to 6 minutes in that time I’m
gonna make a beautiful sound sir it’s so
simple
finely chopped 1/2 a bunch of min 1
chili and 1 spring onion along with 6 my
leaves squeeze them and then remove the
PIP you want to try and buy the olives
with the pips in because the ones with
the pits out a kind of a bit briny a bit
dry and not very tasty so just squeeze
them out the flavours ten times better
chop them up then mix all of those
ingredients together it’s a nice quick
sour or sauce to make so you don’t have
to do it in advance or anything like
that and it’s particularly good with any
meat any fish any vegetables toast pizza
I mean it’s good with anything really it
really is add the juice of one lemon 1
tablespoon of extra virgin olive oil and
give it a good old toss got heat it’s
got freshness I’m very excited this is
at about 5 minutes so let’s have a
little look it’s done you know once you
can kind of flake that fish and it’s
gone white is done but don’t don’t don’t
absolutely gorgeous and then don’t
forget you’ve got loads more veg to go
as well
flavor loads of it and the sweetness
from the courgette is awesome and then
just get this sound sick lay it across
half of the fish hmm that’s really up
there I mean for me because the flavors
are so bright and who would have thought
eating so much veg would be so flippin
delicious you got to try that one that
method of cooking the courgettes with
the potato isn’t a fish it’s a really
good one [Music]
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