Rooster and rice is an notorious post-workout meal for a motive: it’s a easy solution to get in all the required carbs and protein to rebuild the physique. However nutritious meals shouldn’t imply compromising on flavour, which is why we’re including this baked lemon sole and potato salad to our easy dinner repertoire.
Fish is an underrated protein source, because it not solely incorporates excessive ranges of the muscle-supporting macronutrient but additionally omega-3 for wholesome brains and hormones and vitamin D. Pair that with potatoes, a weirdly demonised meals group within the health world however really a high-fibre, easy-to-digest carb supply that refuels you after coaching. High up your vitamin C with the citrusy dressing for a satisfying restoration. We’d wish to see hen try this.
20g capers
1 handful of recent chives
1 lemon
4 x 150g lemon sole fillet (pores and skin on)
2 x little gem lettuce
2 pink onion
4 massive white potato
1 handful recent tarragon
170g child plum tomatoes
80g almond (or different dairy-free) yoghurt
60g honey and wholegrain mustard dressing
Preheat the oven to 230C / fan 210C.
Reduce the potatoes into 2cm chunks. Place on a big, lined baking tray and drizzle with 1 tbsp oil; season with sea salt and black pepper. Roast for 25-30 minutes, till starting to melt.
Finely slice the onions. Warmth a medium frying pan with 1 tbsp oil on a medium-low warmth and add the onions. Season with sea salt and prepare dinner for 15-20 minutes, stirring sometimes, till caramelised.
In the meantime, quarter the lettuces lengthways. Warmth a big frying pan with 1/2 tbsp oil on excessive warmth. Add the lettuce, season with sea salt and prepare dinner for 1 min per facet, till blackened. Roughly chop and put aside.
Take away the tarragon leaves from their stalks and finely chop. Finely slice the chives. In a big bowl stir the herbs with the yoghurt and half the mustard dressing. Season with sea salt and black pepper.
Push the potatoes to at least one facet of the tray. Place the only, skin-side down, on the tray. Zest the lemon over the only and drizzle with 1/2 tbsp oil. Scatter the capers excessive and bake for 7-8 minutes, till cooked by.
Toss the potatoes with the herby yoghurt and add a squeeze of lemon juice (to style). Halve the tomatoes and add to the bowl with the lettuce, together with some caramelised onions; drizzle over the remaining dressing. Serve the only with the lettuce salad, potato salad and remaining caramelised onions.
