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Wednesday, April 9, 2014

Fried Fish with Blistered Broccoli and Yogurt Sauce | You've Got Meal!

This post is supposed to be about a simple healthy recipe. Actually, when I think about a whole healthy dish the first option is some fish (simply cooked), broccoli (I love it in any way) and a cold yogurt sauce (no cooking required).

So, "surprise, surprise" last week we did just that because I wanted something really light.

For the fish:

  • You will need fillets, so if you have a whole one, you need to try to fillet it.
  • We used zander fish, you can also use perch or other fish of your choice.
  • You will need to season the fish, just salt and pepper on both sides will be fine, we also added some chili flakes.
  • Pour 1 tbs oil in a pan and fry the fillets on both sides, until golden/ golden-brown 

As a side:
  • We have used broccoli like this in this dish.
  • Cut the broccoli into florets, keeping a long enough stalk for each floret.
  • Cut each one in half so you have a flat surface to place them in a skillet. 
  • Heat up some olive oil on high heat, put the veggie with the flat side down in there and cook until you get a brown color. 
  • Turn the broccoli on the other side and pop the pan in the oven for 10 minutes. 
  • When plating the broccoli, add a splash of lemon juice, some chili slices or flakes and garlic slices.

The sauce is super simple, one you can use every time you have no idea what sauce to cook, if you run out of time or you you just need some freshness to your dish.
  • Mix in some yogurt with lemon juice.
  • To spice things up, add one crushed garlic clove, some paprika, pepper and dried oregano.
  • Being so light, this works best with fish and salads.


Tuesday, April 1, 2014

Chicken and Avocado Wrap | You've Got Meal!


The previous post was all about making the most out of chicken leftovers. A salad is always a great way to use them, but let's not forget about the wrap. Probably my favorite choice for lunches at the office. Just like in a salad, you can incorporate a lot of healthy options in a wrap, but also add lots of flavor.

We used the rest of the roasted chicken we talked about and add one by one:
  • half of avocado (mashed with a fork)
  • some fresh red onion rings
  • some hot pepper slices
  • some thin slices of tomatoes
  • cress leaves
  • yogurt based dressing
For the yogurt dressing I used:
  • 150 ml yogurt
  • the juice from 1/2 lemon
  • finely chopped parsley leaves
  • 1 crushed garlic clove (optional)

Adding the avocado and cress leaves and using yogurt instead of mayonnaise is a great healthy choice and I can guarantee you will not lose taste and flavor.

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