Boost omega-3 fats with this budget, weeknight dinner - pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa
- 2 large mackerel fillets (to save money, buy a whole fish and ask the fishmonger to prepare it for you)
- 65g pack rocket
- 250g cooked beetroot, diced
- ½ red onion, finely chopped
- grated zest and juice ½ lime
- 2 tbsp chopped dill, plus extra for sprinkling
- 1 tsp olive oil, plus a little extra for cooking
- 1 garlic clove, finely chopped
- 400g can cannellini beans
- 4 chicken thighs, skin left on
- 2 red onions, cut into wedges (keep the roots intact)
- 3 carrots, cut into batons
- 1 tbsp olive oil
- 1 lemon, sliced
- 2 tbsp clear honey
- 250g quinoa
- 140g vacuum-packed beetroot (not in vinegar), finely chopped
- 5 tbsp Greek-style yogurt
- 1 garlic clove, crushed
- small handful dill, chopped, plus a few fronds to garnish
- Heat oven to 200C/180C fan/gas 6. Place the chicken thighs, onions and carrots in a roasting tin. Season, drizzle with the oil and nestle lemon slices around. Bake for 30 mins. Stir everything, drizzle with the honey and bake for another 15 mins until the chicken is cooked through and tender.
- Meanwhile, cook the quinoa following pack instructions, then rinse with cold water and drain thoroughly.
- Mix the beetroot, yogurt, garlic, dill and some seasoning in a bowl. In a separate bowl, mix the quinoa, the roasted veg and 2 tbsp of the cooking juices. Pop the chicken thighs and lemon slices on top, then scatter with dill fronds. Serve with a dollop of the beetroot yogurt on the side.
- 2 red onions, 1 thinly sliced, 1 finely chopped
- 2 limes, juice of 1 and 1 cut into wedges
- 1½ tbsp sunflower oil
- 2 garlic cloves, finely chopped
- 2 tsp ground cumin
- 1 tbsp tomato purée
- 1 tbsp chipotle paste
- 400g can kidney bean, drained and rinsed
- 4 corn tortillas
- 140g radish, thinly sliced
- large handful coriander, roughly chopped
- Heat oven to 220C/200C fan/gas 7. Put the sliced onion, lime juice and seasoning in a bowl, and set aside.
- Heat 1 tbsp of the oil in a pan and fry the chopped onion and garlic until tender. Stir in the cumin and fry for 1 min more. Add the tomato purée, chipotle paste and beans, stir, then tip in half a can of water. Simmer for 5 mins, season, then roughly mash to a purée. (You can cook for a few mins more if it is a bit runny, or add a few splashes of water to thin.)
- Meanwhile, brush the tortillas with the remaining oil and place on a baking sheet. Bake for 8 mins until crisp. Spread the tortillas with the bean mixture. Mix the radishes and coriander with the pickled onions, then spoon on top. Serve with lime wedges.
- 1 tbsp sherry or red wine vinegar
- 1 tsp Dijon mustard
- 3 tbsp extra-virgin olive oil
- 2 medium potato, such as Maris Piper or Desirée, cut into cubes
- ½ small red onion, thinly sliced
- 1 large orange
- 100g bag watercress
- 2 peppered smoked mackerel fillets, skin removed
- Whisk together the Sherry or wine vinegar, mustard and oil with some seasoning. Boil the potatoes in salted water until easily pierced with a knife, about 10 mins. Toss in a bowl with threequarters of the dressing and onion slices, then leave to cool a little.
- Cut the peel and pith from the orange, then cut into thick slices. Toss the watercress into the salad, then divide between 2 plates and top with the oranges, fish and the remaining dressing.