STEP 2 Flash-in-the-pan fish fillet

Here’s an easy supper for a weekday night to help you feel good on plan and enjoy a healthy fish dish. It’s packed with protein, vitamins and minerals but low in fat and carbs. And it’s all cooked in the same frying pan, so there’s hardly any washing up. It’s a win win!

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Lightly spray a large frying pan with oil and set over a medium heat. Cook the spring onions, stirring occasionally, for 3–4 minutes. Stir in the garlic and cook for 1 minute.

Step 2

Add the tomatoes and fish fillets and cook for 2–3 minutes, turning the fish once until it starts to brown on both sides. Pour in the stock, then lower the heat and cover the pan. Cook for 6–8 minutes, or until the fish is cooked and opaque. Check the pan once or twice – if the sauce is sticking or getting too thick, add some more stock.

Step 3

Add the spinach and chickpeas to the pan and stir gently until the spinach wilts into the remaining stock. Season to taste with salt and pepper.

Step 4

Divide between 2 serving plates and sprinkle with parsley or garnish with long chives.

Step 5

NOTE : To enjoy this dinner on Steps 3 and 4, serve it with 200g boiled new potatoes and use the drained chickpeas from a whole 400g can. This will add 3g fat and 30g carbs per serving.

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