Look after your sight with a plate packed with eye-friendly nutrients – lutein and zeaxanthin in the pak choi and courgette, and beta-carotene-rich sweet potatoes.
SERVES 2
Ingredients
2 sweet potatoes, (about 150g/5½oz each), scrubbed but not peeled
4 tbsp olive oil
2 plaice fillets
freshly ground black pepper
juice of 1 lemon, plus lemon wedges to serve
1 tbsp capers in brine, drained and roughly chopped
1 medium courgette
1 head pak choi
2 garlic cloves, crushed
flat-leaf parsley, chopped, to garnish
1 Use a julienne peeler, mandolin, spiralizer, or sharp chef’s knife to cut the sweet potato into thin strips (like noodles), and place them in a bowl with 2 tablespoons of olive oil. Toss well, so that the “noodles” are well coated.
2 Preheat the oven to 180ºC (350ºF/Gas 4). Using a sharp knife, trim the plaice fillets so that they are evenly sized. Put the fillets skin-side down on a lightly oiled non-stick baking sheet, pat dry, and season with black pepper and a squirt of lemon juice. Roast them in the oven for 10–15 minutes until the flesh is opaque.
3 Meanwhile, heat 1 tablespoon of oil in a non-stick pan. When hot, add the sweet potato “noodles” and cook for 4–5 minutes, stirring continuously. Once cooked, transfer to a bowl and dress them with the capers and the juice of half a lemon. Mix well, and keep warm until ready to serve.
4 Make long ribbons of courgette by cutting off the ends and running a vegetable peeler down its length repeatedly. Separate the pak choi leaves and cut them in half lengthways, ensuring that they remain long and chunky. Return the pan to the heat with the last tablespoon of oil. When hot, toss in the courgette ribbons, the garlic, and pak choi. Fry for 2 minutes, then remove from the heat.
5 Divide the “noodles” between two plates or bowls. Add a mound of garlicky greens and top each with a plaice fillet. Use the chopped parsley to garnish.
NUTRITION PER SERVING Calories 488 Total fat 25g Saturated fat 3.8g Carbohydrates 35.5g Dietary fibre 7.5g Sugars 11.4g Protein 32.7g Salt 1.3g
Smart swaps
• Swap the plaice for cod fillets. Cod is particularly rich in vitamin B12, iodine, and selenium – all of which are vital to thyroid health and function.
• Brown rice makes a satisfying swap for the sweet potato noodles and comes with added selenium to boost immunity.
NUTRIENT KNOW-HOW
Sweet potatoes have more beta-carotene (a micronutrient linked to a reduced risk of cancer) than normal potatoes. Frying the sweet potatoes in a little olive oil helps the body absorb their carotenoids.