fish offcuts (you’re pulverising the fish, so why waste a
fillet!). Instead of bream you can use any type of firmer white fish, such as skinless mahi mahi fillets. Or whichever white fish your fishmonger has as offcuts.
2 medium sweet potatoes
1 tablespoon olive oil or coconut oil, melted
600 g sustainable bream fillets or preferably offcuts
1 egg
1 tablespoon chopped chives (dried are OK too)
½ teaspoon sea salt
1 teaspoon freshly ground black pepper
½ cup (50 g) coarsely grated parmesan cheese
Slaw (see here ) or Sardinian Celery Heart Salad (see here ) and Tartare Sauce (see here ), to
serve
Preheat the oven to 200°C (gas 6) and line a baking tray with baking paper. Cut the sweet potatoes in half crossways, then cut lengthways into 1-cm slices. Cut the slices
into medium-chunk fries. Pat dry with kitchen paper, then toss in the oil. Spread out on the prepared baking tray, leaving room for the fish fingers, and pop in the oven for about 10 minutes.
Meanwhile, make the fish fingers by blitzing the fish with the egg in a food processor or using a stick blender, in batches if required. Transfer to a bowl and add the chives,
salt and pepper. Mix well, using a spoon. Measure out 4 tablespoons of the fish mixture at a time and form into 8 tight logs using your hands – latex-free gloves are helpful here! Coat each
log in the parmesan. Remove the baking tray from the oven and add the fish fingers. Return to the oven and bake for 20–25 minutes, turning the logs halfway through, until the parmesan is
golden and the fish fingers are cooked through. Serve with the slaw or celery heart salad, and Tartare Sauce.
SOLO COOKERS: You can freeze the cooked fish fingers for up to 2 months.
KFC Kid-friendly chicken
SERVES
You won’t want to touch the one with the secret herbs and spices after tasting this finger-lickin’ version, made with secret (disguised)
extra-dense nutrition. Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk: mix ½ cup (125 ml) of full-fat milk with 2
tablespoons of lemon juice and set aside for 5 minutes.
½ cup (125 ml) buttermilk
1 tablespoon Dijon mustard
8 chicken drumsticks or chicken thighs
2/3 cup (75 g) plain flour, coconut or gluten-free plain flour
1 teaspoon baking powder
2 tablespoons sesame seeds
1½ teaspoons paprika
2 teaspoons garlic powder
1 teaspoon finely ground sea salt
1 teaspoon finely ground black pepper
olive oil cooking spray (optional)
MUSHY EXTRA GREEN PEAS
2 medium potatoes, peeled and cut into quarters
1 cup (150 g) frozen peas
2 cups (450 g) thawed Par-Cooked ’n’ Frozen broccoli florets (see here )
5 mint leaves, finely chopped
2 tablespoons olive oil or butter
sea salt and freshly ground black pepper
SLAW
200 g undressed coleslaw mix or shredded red cabbage mixed with 1 carrot, cut into thin batons
4 spring onions or ½ small red onion, finely sliced
Whey-Good Mayo (see here )
CHEESY ‘GRAVY’
½ quantity of Cauliflower Cream (see here )
1/3 cup (40 g) grated cheddar cheese
Prepare the chicken by whisking the buttermilk with the mustard in a large glass bowl until well blended. Add the chicken and turn to coat, then cover and marinate in the fridge
for at least 30 minutes and up to 8 hours.
Preheat the oven to 200°C (gas 6) and line a baking tray with baking paper. Throw the flour, baking powder, sesame seeds, paprika, garlic powder, salt and pepper into a
medium zip-lock bag. Shake 1 or 2 pieces of marinated chicken at a time in the bag, until coated. Shake off excess flour and place the chicken or the prepared baking tray. Spray the chicken pieces
lightly on both sides with olive oil spray if you like. Bake until golden brown and no longer pink in the centre, about 30 minutes for the thighs or 45 minutes for the drumsticks.
While the chicken is cooking, make the green mash by placing the potatoes in a saucepan of cold water over high heat.
fillet!). Instead of bream you can use any type of firmer white fish, such as skinless mahi mahi fillets. Or whichever white fish your fishmonger has as offcuts.
2 medium sweet potatoes
1 tablespoon olive oil or coconut oil, melted
600 g sustainable bream fillets or preferably offcuts
1 egg
1 tablespoon chopped chives (dried are OK too)
½ teaspoon sea salt
1 teaspoon freshly ground black pepper
½ cup (50 g) coarsely grated parmesan cheese
Slaw (see here ) or Sardinian Celery Heart Salad (see here ) and Tartare Sauce (see here ), to
serve
Preheat the oven to 200°C (gas 6) and line a baking tray with baking paper. Cut the sweet potatoes in half crossways, then cut lengthways into 1-cm slices. Cut the slices
into medium-chunk fries. Pat dry with kitchen paper, then toss in the oil. Spread out on the prepared baking tray, leaving room for the fish fingers, and pop in the oven for about 10 minutes.
Meanwhile, make the fish fingers by blitzing the fish with the egg in a food processor or using a stick blender, in batches if required. Transfer to a bowl and add the chives,
salt and pepper. Mix well, using a spoon. Measure out 4 tablespoons of the fish mixture at a time and form into 8 tight logs using your hands – latex-free gloves are helpful here! Coat each
log in the parmesan. Remove the baking tray from the oven and add the fish fingers. Return to the oven and bake for 20–25 minutes, turning the logs halfway through, until the parmesan is
golden and the fish fingers are cooked through. Serve with the slaw or celery heart salad, and Tartare Sauce.
SOLO COOKERS: You can freeze the cooked fish fingers for up to 2 months.
KFC Kid-friendly chicken
SERVES
You won’t want to touch the one with the secret herbs and spices after tasting this finger-lickin’ version, made with secret (disguised)
extra-dense nutrition. Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk: mix ½ cup (125 ml) of full-fat milk with 2
tablespoons of lemon juice and set aside for 5 minutes.
½ cup (125 ml) buttermilk
1 tablespoon Dijon mustard
8 chicken drumsticks or chicken thighs
2/3 cup (75 g) plain flour, coconut or gluten-free plain flour
1 teaspoon baking powder
2 tablespoons sesame seeds
1½ teaspoons paprika
2 teaspoons garlic powder
1 teaspoon finely ground sea salt
1 teaspoon finely ground black pepper
olive oil cooking spray (optional)
MUSHY EXTRA GREEN PEAS
2 medium potatoes, peeled and cut into quarters
1 cup (150 g) frozen peas
2 cups (450 g) thawed Par-Cooked ’n’ Frozen broccoli florets (see here )
5 mint leaves, finely chopped
2 tablespoons olive oil or butter
sea salt and freshly ground black pepper
SLAW
200 g undressed coleslaw mix or shredded red cabbage mixed with 1 carrot, cut into thin batons
4 spring onions or ½ small red onion, finely sliced
Whey-Good Mayo (see here )
CHEESY ‘GRAVY’
½ quantity of Cauliflower Cream (see here )
1/3 cup (40 g) grated cheddar cheese
Prepare the chicken by whisking the buttermilk with the mustard in a large glass bowl until well blended. Add the chicken and turn to coat, then cover and marinate in the fridge
for at least 30 minutes and up to 8 hours.
Preheat the oven to 200°C (gas 6) and line a baking tray with baking paper. Throw the flour, baking powder, sesame seeds, paprika, garlic powder, salt and pepper into a
medium zip-lock bag. Shake 1 or 2 pieces of marinated chicken at a time in the bag, until coated. Shake off excess flour and place the chicken or the prepared baking tray. Spray the chicken pieces
lightly on both sides with olive oil spray if you like. Bake until golden brown and no longer pink in the centre, about 30 minutes for the thighs or 45 minutes for the drumsticks.
While the chicken is cooking, make the green mash by placing the potatoes in a saucepan of cold water over high heat.
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