7
goujons of fish with carrot sticks and sweet potato wedges
serves 2
1 large tuna, cod or salmon steak
1 medium carrot
1 small sweet potato
25g/1oz wholemeal flour
1 egg white
breadcrumbs from 1 slice of wholemeal bread
1 tsp white pepper
½ tsp medium curry powder (optional)
1 tsp clear honey
1 tsp olive oil
1 tsp paprika
Put the olive oil in a bowl. Cut the sweet potato into thin wedges. Toss the wedges in the bowl
to coat them with oil, then put them on a plate.
Stir the paprika and honey into the bowl. Cut the carrot into sticks about the same width as the
thick ends of the potato wedges, and toss them in the bowl to coat them. Put the wedges and
sticks on the grill, and cook for 4 minutes.
Mix the flour, curry powder and pepper on a plate. Put the egg white on another plate, and mix
with a fork. Put the breadcrumbs on a third plate.
Cut the fish into goujons (fingers), and dip the fish goujons into the seasoned flour, then into the
egg white, then the breadcrumbs.
When the wedges and sticks have cooked for 4 minutes, add the goujons to the grill, and cook
for another 3-4 minutes, or till the breadcrumbs turn golden.
warm Asian-style noodle and tofu salad
serves 2
60g/2oz buckwheat or soba noodles
250g/8oz pre-cooked tofu, drained and cubed
1 carrot, peeled and grated into long strips
1 head pak choi, shredded
½ courgette, cut into long strips
½ red onion, cut into strips
small handful fresh coriander leaves, torn
marinade
1 garlic clove, crushed
1 red chilli, de-seeded and finely chopped
2 tbsp reduced sodium soy sauce
1 tsp sweet chilli dipping sauce
1 tsp sesame oil
juice of ½ lime
Combine the marinade ingredients in a bowl, add the tofu, and refrigerate overnight.
Boil two litres of water in a large pan, add the noodles, bring back to the boil, and boil for 10
minutes, drain, transfer to a serving dish, and keep warm.
Grill the marinated tofu till golden brown (2-3 minutes), then remove and set aside.
Grill the carrot, courgette, pak choi and onion for 30-60 seconds to wilt them.
Lay the wilted vegetables on the noodles, top with the grilled tofu, and garnish with the
coriander and a squeeze of lime juice.
