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Monday 28 September 2015

My top meals of the week!

Meal 1 - 

Blackened Fish Tacos - Serves 4


Nutrition:
300 Calories
5g Fat
29g Protein
31g Carbs. 

What you need: 
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • 1/2 tsp dry mustard
  • 1/4 tsp (1/2 tsp for spicier) ground cayenne pepper
  • 1/4 tsp ground cumin
  • 1/4 tsp ground oregano
  • 1/8 tsp black pepper
  • 1 lb skinless cod or halibut filet
  • 1/2 lime, juiced
  • cooking spray
  • 8 corn tortillas wraps (if using large wraps just use 4)
  • lime wedges for serving
  • 1/2 lime, cut into wedges
Directions:

1. Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.

2.Heat a cast iron skillet on grill or stove on high heat till really hot. Spray with nonstick oil spray. Cook until opaque in the center and well browned on the outside, about 5 minutes on each side.

3.Heat the corn tortillas on the grill until they slightly char, about 1 to 2 minutes. Cut the fish into 8 pieces (or you can flake it if it's easier).

4.Divide the fish equally between 4 tortilla and top each with salad ( I recommend shredded red cabbage with a small serving of thinly sliced mango and a drizzle of olive oil). Serve with lime wedges.

Meal 2

Salmon Fillets with parsnip chips and broccoli

Ingredients:

100g Salmon fillet
Two to three parsnips
100g broccoli
Coconut oil
Salt and pepper
1 Lemon 
Olive oil

Method:
Preheat your oven to approx. 200 degrees.
Peel the parsnips, and then cut into evenly sized chunky chips before placing in a large pan. Cover these with water and a dash of salt and bring to a boil.
Leave in boiling water for approx. two minutes before draining and leave to stand for a few minutes.
In a microwaveable dish, place approx. 1tsp of coconut oil and heat until liquidized. Pour the coconut oil over the parsnips and then toss until fully covered.
Place the parsnips on a foiled tray and place in the oven to cook for 25-30 mins, turning them halfway through so they are evenly cooked and crispy.

Heat up your grill, and place the salmon skin side up with a drizzle of olive oil, turn the salmon after 2 minutes and leave to cook until you are satisfied (around 5 minutes) 

Meanwhile, fill a saucepan to about ¾ full with water, and put on a high heat to boil.
Once boiling, place the broccoli into to the pan and leave to cook for about 6 minutes or until quite soft. Drain and leave to stand for a few minutes. Using a food processor, blitz the broccoli until it resembles rice.
Serve with a wedge of lemon for the salmon and enjoy! 

Meal 3 

Cheeky little pudding! Lemon Tart! 

Serves: 12

Nutrition - 

Calories - 186
Fat - 8g
Protein - 28g
Carbs - 35g

For the pastry
50g butter, cut in pieces
140g plain flour
1 tbsp icing sugar
1 tbsp extra virgin rapeseed oil
1 medium egg yolk

For the filling
3 medium eggs, plus 2 medium egg whites
140g icing sugar, plus extra for dusting
2 tbsp finely grated lemon zest (about 4 lemons)
125ml lemon juice (from 4-5 lemons)
200ml tub half-fat crème fraîche


1. Rub the butter into the flour until the mix looks like fine breadcrumbs. Stir in the icing sugar, then make a well and use a round-bladed knife to stir in the oil, egg yolk and 1½-2 tbsp cold water until dough comes together. Without over-handling, gather into a ball. On a lightly floured surface, roll out so it fits a 23 x 2cm loose-bottom flan tin. Ease the pastry into the tin, then trim the edges by rolling the rolling pin over the top. Press the pastry into the flutes so it sits very slightly proud of the edge (this extra height helps in case of any shrinkage). Lightly prick the pastry base with a fork, then chill for about 10 mins. Heat the oven to 190C/170C fan/gas 5.

2.Meanwhile, make the filling. Beat the eggs and egg whites together with a wooden spoon until well mixed. Sift the icing sugar into a bowl, then gradually beat in the eggs. If the mix is at all lumpy, simply beat with a wire whisk. Stir in the lemon zest and the juice. Leave to stand so the lemon flavour can develop.

3. Sit the chilled pastry case on a baking sheet. Line with baking parchment and baking beans and bake blind for 20 mins until well set. Carefully lift out the beans and paper, then bake the pastry case for another 3-5 mins until the base is cooked and pale golden.
4.Strain the lemon mixture through a sieve. Beat the crème fraîche in a medium bowl until smooth, then slowly stir in the lemon mix until well blended. Transfer to a jug, then carefully pour two thirds into the warm pastry case. Place in the oven with the oven shelf half out, pour in the rest of the filling, then carefully slide the shelf back in. Reduce the heat to 150C/130C fan/gas 2. Bake for 25-30 mins until barely set with a slight wobble in the middle. Cool for about 1 hr, then serve with a light dusting of icing sugar. Best eaten the same day.



Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"