Struggling with dinner ideas? Discover two go-to recipes that are sure to become your favorites.
No need to compromise between flavor and nutrition! These straightforward recipes have you covered on both fronts, all without requiring hours in the kitchen.
Baked Fish with Velvety Sauce
Hearty, creamy, and protein-packed, this dinner checks all the boxes. It’s effortlessly assembled after a long day, and when accompanied by a crisp green salad, it ensures your body stays healthy and content.
4 servings
Fish and Potatoes:
- 10 potatoes
- 1 teaspoon olive oil
- Salt
- White pepper
- 3 bell peppers (choose different colors for added nutrition and fun!)
- 800 grams cod/hoki fillet
Sauce:
- ½ cup turkish yogurt
- ½ cup low fat cottage cheese (< 1 % fat)
- 3 cloves garlic, pressed
- Salt
- Pepper
- 3 tbsp chopped parsley or dill
- Green salad leaves
- Cucumber
- Tomatoes”
- Preheat the oven to 250°C.
- Carefully rinse the potatoes in warm water.
- Slice the potatoes into 1cm cubes and arrange them on one half of a prepared baking tray. Drizzle half a teaspoon of olive oil over the potatoes and lightly sprinkle with salt. Bake in the middle of the oven for approximately 10 minutes.
- Begin by chopping the peppers and slicing the fish fillets into pieces about five centimeters wide. Place the fish and peppers on the other side of the baking tray, then drizzle the remaining olive oil over them, sprinkle with salt, and add a dash of pepper to the fish.
- Bake for an additional 10 minutes.
- For the sauce, mix the Turkish yogurt and low-fat cottage cheese with the pressed garlic, salt, pepper, and chopped herbs.
Accompany with approximately 200 grams of green salad (comprising greens, cucumber, and tomato) per serving.
Nutritional Information per Serving: 442 calories, 45.5g protein, 44g carbohydrates, 9.3g fat, 9g fiber.
Nordic Vegetable Hash (Suitable for Vegans)
If you’re in search of nutritious comfort food, this hearty vegetable hash is a delightful choice. A pro tip: Prepare extra for tomorrow—ideal for a wholesome lunchbox meal.
4 servings
- 300g potatoes
- 150g yellow carrot
- 150g orange carrot
- 250g edamame beans (green soybeans)
- 170g boiled chickpeas
- 150g grilled and pickled red pepper
- 2 tsp Worcestershire sauce
- 8 eggs or 250g tofu
- Salt and pepper to taste
- 250g pickled red beets for serving (optional)
- Peel and dice the potatoes and carrots into 1cm cubes, then place them in a covered pan on the stove over medium heat for 15 minutes.
- Add edamame beans and chickpeas to the pan and sauté until warmed through.
- Chop the grilled pepper into small pieces and incorporate it into the mixture to cook thoroughly.
- Season the hash with Worcestershire sauce, salt, and pepper.
- Fry the eggs or tofu and serve on top of the hash with pickled beets.
Nutritional Information per Serving: 448 calories, 28g protein, 73g carbohydrates, 15g fat, 11g fiber.
Cooking Considerations
Diversifying your dishes can transform cooking healthy food from a chore to a joy. Eager to add more excitement to your kitchen endeavors? Follow these straightforward tips for mixing and matching your meals.
In each portion:
Ensure a substantial portion of your meal consists of protein-rich foods, such as fish, chicken, eggs, dairy, or vegetarian alternatives
. Incorporate minimally processed carbohydrate sources like boiled potatoes, whole-grain rice, oats, root vegetables, or fruit.
Include a generous serving of vegetables, fruits, or berries.
Opt for foods with healthy fats, such as nuts, fatty fish, eggs, or olive oil.
Prioritize hydration – aim to consume a glass of water with your meal.