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Heart healthy recipe to nourish your heart. Vegetarian Recipe
Healthy vegetarian recipe (the recipe may contain dairy or eggs only).
This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the "good fats", the heart healthy omega-3 essential fatty acids.
Ingredients
- 4 ocean trout fillets (180g each), skinned and bones removed
- 800g orange sweet potatoes, cut into 3cm pieces
- 500ml chicken stock
- 1kg peas
- Extra virgin, cold pressed olive oil
- 2 bunches English spinach
Method
- Place sweet potatoes on an oven tray and brush them with a little olive oil.
- Roast the sweet potatoes in a medium-hot oven at 200°C for about 30 minutes or until just browned and tender.
- Add chicken stock to a large saucepan and bring to the boil.
- Add peas and cook uncovered over medium heat, for about 10 minutes or until they are tender.
- Mash the peas with a potato masher in the pan until they are coarsely crushed and season with salt and pepper to taste.
- Brush the skinned side of the ocean trout with olive oil and sprinkle some salt on both sides of the trout.
- Add the trout to a frying pan over high heat and cook each side for about 5 minutes or until slightly pink in the middle.
- Meanwhile, place the spinach in a large saucepan and add a 1-2 tablespoon of water.
- Cook the spinach in a saucepan over medium heat until it has just wilted.
- Drain and rinse the spinach under cold water and squeeze out the water.
- Return the spinach to the saucepan, season with salt and pepper to taste and toss over high heat with some olive oil.
- Spoon wilted spinach in equal portions on the 4 plates.
- Top with the mushy peas and add the ocean trout on top.
- Add the roasted sweet potatoes on the side and serve warm.
A great summer dish, but equally it works well in winter. Ensure to get wild ocean trout, as that type of trout is more flavoursome.
AdvertisementNutrition Information | Amount | % Daily Value |
---|---|---|
Calories | 819 | 40.1% |
Calories from fat | 183 | 22.3% |
Total fat | 20.3 g | 29.6% |
Saturated fat | 3.5 g | 16.8% |
Cholesterol | 133 mg | 42.8% |
Sodium | 567 mg | 23.6% |
Carbohydrate | 92.8 g | 41.2% |
Dietary fibre | 21.3 g | 71.0% |
Sugars | 15.6 g | n/a |
Protein | 65.3 g | 43.5% |
These are approximate values.
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