タンパク質57g、10分で作るワンパンディナー

🥘 This is my kind of midweek dinner: full of flavour, 57g of protein and all made in one pan. Here at The Doctor’s Kitchen, we’re huge fans of a one-pot. So to make dinner easier, we've made a whole section dedicated to them! Browse and try for free today 👏 This recipe has saved me more times than I can count when I get home tired, hungry and need dinner FAST. And it still ticks all my boxes: high in protein, high in fibre and full of plants! Try it tonight ;) One-pan Green Fish with Spicy Ginger Oil Ingredients (serves 2) 2–3 tbsp olive oil 20g ginger, peeled and julienned 1 tsp cumin seeds 1 tsp brown mustard seeds 1 tsp fennel seeds 1 tsp red chilli flakes (optional) 120g peas (frozen) 120g spinach (frozen) 30g coriander 1 green chilli, deseeded and roughly chopped 400ml fish stock 1 tbsp fish sauce 1 can chickpeas (can), drained and rinsed 400g cod fillet Method: 1. Heat the olive oil in a pan over medium-high heat. Add the spices and ginger. Cook for 3-4 minutes until the ginger is golden and the spices are beginning to pop. 2. Drain into a small bowl and set aside. (This is to prevent the ginger from burning in the residual heat.) 3. Place the peas, frozen spinach, coriander, green chilli, fish stock and fish sauce into a blender and blend until smooth. 4. Pour into the pan, bring to a gentle simmer, and cook for 5-6 minutes, until thickened. 5. Add the chickpeas to the pan and bring back to a gentle simmer. 6. Once it’s bubbling add the fish to the pan, spoon some sauce over, cover, and cook for 7-8 minutes, until the fish is cooked through. Uncover several times during this period to give a gentle stir and make sure no greens stick to the bottom. 7. Serve in bowls with the sizzled ginger and spices. (If desired, you can add some of the spiced oil you previously drained.) Enjoy!