July 2, 2020
Sesame salmon, purple sprouting broccoli & sweet potato mash
Ingredients
- 1 ½ tbsp sesame oil
- 1 tbsp low-salt soy sauce
- thumb-sized piece ginger grated
- 1 garlic clove crushed
- 1 tsp honey
- 2 sweet potatoes scrubbed and cut into wedges
- 1 lime cut into wedges
- 2 salmon fillets
- 250g purple sprouting broccoli
- 1 tbsp sesame seeds
- 1 red chilli thinly sliced (deseeded if you don't like it too hot)
- Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment.
- Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. P
- Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.
- Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season.
- Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.
- Remove the lime wedges and roughly mash the sweet potato using a fork.
- Mix in the remaining sesame oil, the chilli and some seasoning.
- Divide between plates, along with the salmon and broccoli.
Serving Size: 2 serves
Prep Time: 10mins | Cook Time: 15 mins
Nutritional Values (Per Serving)
Calories: ~463 kcal
Protein: ~32g
Carbohydrates: ~29g
Fibre: ~10g
Fat: ~22 g
Ingredients Avocado oil nonstick cooking spray 1½ pounds/680 grams cod filets, about 1-inch thick (skinned), in 4 pieces Fine sea salt Freshly ground black pepper Red pepper flakes (optional) 1 pound/454 grams Brussels sprouts, very thinly sliced/shaved (about 6 cups) 3 tablespoons/45 milliliters fresh lemon juice, plus lemon wedges for serving 2 cups/270 grams cooked quinoa 1/2 cup plus 2 tablespoons/57grams grated Parmigiano-Reggiano cheese 1½ cups/13 grams loosely packed basil leaves, torn 1 tablespoon extra-virgin olive oil
Ingredients Whipped Feta 1 cup/227 grams 0% plain Greek yogurt ½ cup/70 grams crumbled low-fat feta cheese ¼ cup/13 grams chopped fresh parsley 1 tablespoon/6 grams fresh lemon zest Patties and Salad 1 pound 92% lean ground chicken breast 1 large egg, lightly beaten 2 cups/227 grams grated zucchini (about 2 medium zucchini) 3 tablespoons psyllium whole husks 1 teaspoon dried thyme ½ teaspoon garlic powder ½ teaspoon onion powder Fine sea salt Freshly ground black pepper Nonstick cooking spray Salad 4 cups/121 grams packed baby arugula 1 tablespoon fresh lemon juice 1 tablespoon avocado oil
Barbell & Trap Bar Training