This colourful fish recipe has all the key fuel your body needs at lunchtime to stay on track for the rest of the working day! It consists of only three simple ingredients; 1) Sweet potato to provide the slow release energy needed to keep going 2) Monkfish, a great source of protein, and a meaty fish at that, and 3) Kale, a nutrient-dense vegetable loaded with vitamins and minerals, with 0% fat content. But to understand why this recipe is so effective, I think you have to look at the ingredients in more detail:
1) SWEET POTATO – A DETAILED LOOK !
I once thought that anything with ‘sweet’ so clearly in its name, couldn’t possibly be healthy. I was wrong. Aside from being delicious, Sweet Potato’s also;
– a great source of beta-carotene (converts into vitamin A for healthy skin, an immune boost and strong vision)
– high in dietary fibre (for effective digestion and absorption, along with heart & blood benefits from the vitamin B6 content)
– super low GI, for slow-release energy throughout the day (with a glycemic load of 9, which is super-low for a food who’s calories come 93% from carbs!)
– very low in sodium, with practically no fat content (& 0g saturates).
– contains peonidins and cyanidins (antioxidant and anti-inflammatory properties to maintain the body)
– high in potassium to lower blood pressure by banishing excess sodium, and regulating the body’s fluid balance
2) KALE – A DETAILED LOOK !
Kale is the superfood equivalent of Cara Delevigne’s eyebrows; all the rage right now, it’s versatile, and you see it everywhere. Why?:
– you can eat it raw, blend in a smoothie, steam it, stew it, or toss it in a salad or soup!
– it’s low in calories (28cals per 100g)
– Incredibly low in saturated fat and cholesterol – 0% for both!
– a fantastic source of iron (crucial liver function and cell regeneration), with more than you find in the equivalent weight of beef!
– rich in vitamin K (essential to bone health and with anti-carcinogenic properties) and vitamin C (immune health).
– it’s also a strong anti-inflammatory, weighs in with a glycemic load of just 3 (!), and leaves you remarkably full for something of such mini calories!
3) MONKFISH – A DEEPER LOOK !
Once thought of as ‘poor man’s lobster’, this fish has since climbed to its equivalent ‘social elite’. The meaty texture makes it a perfect low calorie filler, plus:
– it’s a good source of lean protein (14g of protein per 100g, with just 2g of fat per 100g)
– the little fat it has is mono/poly-unsaturates inc. ‘Omega fatty acids‘ (can reduce risk of heart attack and stroke, and promote healthy neural function)
– a fantastic source of vitamin B6 (aids metabolism and the breakdown of fats, helps regulate blood glucose levels) and vitamin B12 (maintains the nervous system)
Enjoy 🙂 Faya x
HOW TO COOK ???
1) SWEET POTATO
– 4 medium sweet potatoes, un peeled
– 1 Tbsp Olive oil
i. Heat oven to 200° .
ii. Slice a cross in each sweet potato.
iii. Place the sweet potatoes in a tin parcel. Pour some olive oil on top and seal the parcel properly.
iv. Bake until soft, c. 45 minutes.
v. Open the slit in the top of the potato and top it with cottage cheese.
vi. Season with the salt and pepper.
– 200g (dry weight) Kale
– 1 tablespoon Olive oil (optional)
i. Wash Kale properly
ii. Steam for 1-2 minutes
iii. drizzle olive oil and perhaps sea salt (optional) – Serve 🙂
i. Preheat the oven to 200°C Cut two pieces of foil, put one fillet on each piece of foil.
ii. Make small cuts all over the fish.
iii. Add lemon/lime juice and olive oil over the fish.
iv. Seal the parcels – make sure to enclose the fish completely and seal the edges.
v. Cook for 15-20min
vi. Open the parcels – pour over the juices from the parcels and serve immediately.
vii. Bon ap!