Lower your energy costs by keeping the oven off and using your pans to whip up a satisfying dinner
recipes AILSA BURT photographs HANNAH TAYLOR-EDDINGTON
midweek meals
HEALTHY Harissa fish with bulgur salad
Delicate cod takes on the bright flavour of spicy harissa well, ensuring this simple salad is anything but boring.
SERVES 2
PREP 15 mins
COOK 20 mins EASY
100g bulgur wheat ½ small cucumber, deseeded and finely chopped 100g cherry tomatoes, quartered 25g pitted green olives small handful of parsley, finely chopped 2 tbsp rose harissa 2 tsp honey 1 garlic clove, crushed
½ lemon, juiced 2 tbsp olive oil ½ red onion, finely sliced 2 x 120g skinless, boneless white fish fillets, such as cod or haddock
1 Cook the bulgur following pack instructions, then rinse and drain well before tipping into a large bowl. Add the cucumber, tomatoes, olives and most of the parsley. Season well. Combine the harissa, honey, garlic, lemon juice, half the oil and 1 tbsp water in a bowl, then set aside.
2 Heat the remaining oil in a non-stick pan over a medium heat and cook the red onion for 4-5 mins until softened and lightly browned. Season the fish well, then add to the pan and cook for 3 mins before pouring in the harissa mixture. Turn the fish and cook for 2-4 mins more (depending on the thickness of the fish), basting the fish in the pan juices until cooked through – the flesh should be opaque.
3 Divide the bulgur salad between two plates, top with the fish and fried onions, then drizzle over any remaining pan juices and sprinkle over the remaining parsley to serve.
GOOD TO KNOW healthy • low cal • vit c • 2 of 5-a-day PER SERVING 430 kcals • fat 15g • saturates 2g • carbs 35g • sugars 12g • fibre 5g • protein 35g • salt 1g
BALANCED Lemon & green bean pasta
Bursting with zesty, zingy citrus, this is a bright, summery dish perfect for eating al fresco.
SERVES 4
PREP 10 mins
COOK 15 mins EASY V
2 unwaxed lemons 300g long wholemeal pasta, such as spaghetti 300g green beans, trimmed 25g unsalted butter 4 garlic cloves, finely chopped 40g parmesan or vegetarian alternative, finely grated small handful of basil, finely chopped
1 Peel the zest of 1 lemon into long strips using a vegetable peeler, then drop into a saucepan. Zest the remaining lemon. Juice both lemons, then set the juice aside and put the squeezed lemon halves into the pan with the peel. Add the pasta along with freshly boiled water from the kettle and some salt and cook following pack instructions, adding the green bean
