Quick & Easy TESCO Breaded Cod, Wedges & Mushy Peas
March 2017
Special opening hours
Sundays 9am - 6pm 19th of March 9am - 6pm 31st of March 9am - 9pm
Prepared by Chef Manuel Pgs 12/13
* Serving suggestion * All offers and discounts published on this issue start on the 1st of March 2017
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SPECIAL OFFER on Ricotta Ravioli this March!
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Chef Manuel prepares a banquet for all tastes!
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Chef Manuel prepares a banquet for all tastes!
Breaded cod fillets Method: Start this recipe by placing the 4 cod with mushy peas & spicy potato wedges fillets onto a greased baking sheet and bake at 220°C for 20 minutes.
Ingredients:
Serves 2
Also, place the potato wedges onto a
For the mushy peas
baking tray and cook at the same for
-- 500g Tesco frozen petits pois
20 minutes also. Meanwhile, prepare
-- 2 tablespoons butter, divided
the mushy peas. Place peas in a small
-- 1 tbsp Tesco bottled lemon juice
saucepan, cover with water and bring to
-- Fresh pepper and salt to taste
the boil over medium high heat. Cook for
-- 1 tbsp finely chopped mint
just a 2-3 minutes to retain their colour.
You will also need
Remove from heat, discard any water
-- 1 packet Tesco Breaded cod fillets
and mash peas with a potato masher
-- 1 packet Tesco Spicy potato wedges
or wooden spoon. Add in the lemon
-- Lemon wedges for serving
juice and butter and mix until butter is incorporated. Season to taste with salt and pepper and stir in the chopped fresh mint. When ready to serve, spoon the mushy peas onto 2 serving plates with the spicy potato wedges and 2 chunky cod fillets onto each plate. Add on a lemon wedge and serve.
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Roasted pepper and cherry tomato spaghetti with basil and breaded cod pieces Serves 4
Ingredients: -- 1 packet Tesco
Breaded cod fillets
-- 2 yellow peppers -- 1 red onion
-- 20 cherry tomatoes -- 1 tbsp olive oil
-- 3 cloves garlic, chopped
-- 1 tsp fresh chopped thyme -- Salt and pepper
-- 300g Tesco Organic Spaghetti
-- 100g cream cheese with herbs -- 1 bunch fresh basil leaves
Spinach and broccoli Method: Start this recipe by heating a large pan of salted water and half cook the pasta for farfalle pasta bake just 12 minutes. Drain and put aside. Meanwhile, heat the oil in a large pan and sauté with Parmesan the onion and garlic for 4 minutes till soft. Add in the defrosted broccoli, season with fresh black pepper and cook for 4 minutes. Next, drain any water from the defrosted
Serves 4
spinach and roughly chop. Add to the broccoli, along with the carbonara pasta
Ingredients:
sauce, 3 tbsp grated Parmesan and a handful of torn fresh basil leaves. Add in the
-- 400g dried farfalle pasta
half cooked farfalle pasta and mix together well, coating the pasta with the carbonara
-- 1 onion, chopped
sauce. Transfer the mixture to a large oven-proof dish, sprinkle over the remaining
-- 2 cloves garlic, chopped
grated Parmesan and bake in the oven at 200`c for 20-25 minutes or until the top is
-- 1 tbsp olive oil
golden. Allow to sit for 5 minutes before serving decorated with extra basil leaves.
-- Fresh black pepper -- 300g Tesco Frozen
Broccoli Florets, defrosted
-- 300g Tesco Frozen leaf Spinach, defrosted
-- 1 jar Tesco Carbonara Pasta Sauce
-- 5 tbsp grated Parmesan cheese -- Handful basil leaves plus extra do decorate
Method: Start this recipe by placing the breaded
cooking time, deseed the pepper and
Minted pea and spinach soup with crispy kale
the same and place them onto a baking
Ingredients:
cod fillets onto a large greased baking sheet and cook at 200`c for 20-25
minutes from frozen. After 10 minutes of cut into large squares. Cut the red onion
Serves 4
tray with the cherry tomatoes, olive
-- 1 tbsp Tesco olive oil
salt and pepper and mix together well.
-- 1 large onion, chopped
minutes. Meanwhile, heat a pan of salted
-- 200g Tesco Frozen Leaf Spinach
according to the instructions on the
-- 800ml vegetable stock
pasta, season with a little pepper and
-- 100ml Greek yogurt
oil, garlic and thyme. Season well with
-- 3 cloves garlic, chopped
Place into the oven and cook for 8-10
-- 200g Tesco Frozen Petits Pois
water and cook the organic spaghetti
defrosted and drained
Method: Start this recipe by placing the curly kale
leaves onto a baking tray and season with
a little salt and pepper. Drizzle lightly with a
light drizzle of olive oil and bake in the oven at 200°C for 10-15 minutes turning around every few minutes to crispen all over.
Meanwhile prepare the soup by heating 1
tbsp olive oil in a pan. Add in the chopped garlic and onion and sauté together for 3
minutes to soften the onion. Stir in the frozen peas, spinach and the vegetable stock and season well with salt and pepper. Bring the
packet till al dente. Drain the cooked
-- fresh seasoning
salt and mix in the herbed cream cheese
-- 1 handful fresh mint leaves, chopped
Stir in the cooked vegetables and tear in
For serving
heat. Allow soup to cool before processing
before serving into 4 large pasta bowls.
-- 1 tsp black sesame seeds
serve the soup in deep bowls and decorate
and arrange on top with extra fresh basil
-- 2 tbsp Greek yogurt
Break up the cooked breaded cod fillets leaves to garnish.
simmer and continue to cook for just 3-4
minutes. Add in the fresh mint leaves and
100g Greek yogurt to the pan and turn off the
till it melts and coats the warm spaghetti. the fresh basil leaves. Mix together well
soup to the boil, then reduce the heat to a
-- Few leaves curly kale -- ½ tsp paprika
the soup finely in a liquidizer. When ready,
the top with the extra Greek yogurt, pinch of paprika. Sprinkle over a few black sesame seeds and the crispy kale leaves.
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12 Hot & Spicy Prawns 132g
Wholetail Breaded Scampi 280g
Southern Fried Mini Chicken Breast Fillets 300g
4 Garlic Butter Chicken Kievs 500g
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Mediterranean Chargrilled Vegetables with Cherry Tomatoes 800g
Spicy Potato Wedges 750g
50 Mini Battered Onion Rings 425g
2 Pepperoni Pizza Subs 250g
Stuffed Crust Cheese Pizza 431g
Lemon Meringue Pie 475g
Summer Fruits 500g
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*Serving Suggestion
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Feasting While Fasting
Egg free Gluten Free Dairy free Vegan
For those who are fasting a Blessed Lent, you might want to take the opportunity to explore great, wholesome plant food options. Here is one awesome, simple and versatile idea to add to Lenten fasting recipe pin board… It may be meatless but it is still tasty and substantial to enjoy as a meal or as a packed lunch. The Italians call it farinata and in Southern France it is known as socca. The dish falls somewhere between a pancake and a pizza. It tastes good even with the fewest ingredients added to the mixture but you can load it with whatever vegetables are at hand to make it more nutritious and filling.
Artichoke Farinata
Makes: 28cm pan / 4-6 pieces
Ingredients:
Method:
For the farinata mixture:
1. Prepare the farinata mixture:
4. Heat a stainless steel, cast iron,
-- 200g chickpea flour
In a medium bowl, mix the chickpea
or other oven-proof pan with 1 tsp.
-- 1 tbsp. fresh herbs (rosemary,
flour, herbs, salt and pepper. Add the
vegetable oil. Pour the batter into the
water gradually using a whisk and mix
pan. Cook on medium-high heat until
-- Salt and pepper, to taste
until all the lumps are dissolved. Stir in
edges slightly brown.
-- 500ml lukewarm water
2 tbsp. olive oil. Cover and set aside
5. Place the pan in an oven preheated
-- 2 tbsp. olive oil, plus more for
for a minimum for 30 minutes up to
to 200°C. Cook for 15 minutes. Grill
12 hours at room temperature, or in
on high for the last 4-5 minutes until
For the vegetable mixture:
the fridge for up to a week).
slightly brown.
-- ½ medium onion, diced
2. Prepare the vegetables:
6. Drizzle with olive oil and more
-- 3 cloves garlic, chopped
Heat oil in a medium sized pan. Sauté
herbs then cut it into wedges.
-- 4 spinach leaves (or any other leafy
the onion until translucent. Add the
thyme, oregano)
greasing pan
green)
garlic and spinach and sauté for about
-- Salt and pepper, to taste
4-5 minutes. Season with salt and
-- 3 artichoke hearts, chopped
pepper to taste. Turn off the heat.
-- 1 roasted red pepper
3. Fold the sautéed and the other
-- 6 Kalamata olives, pitted and chopped
vegetables into the farinata mixture
-- 1 tbsp. capers
(or add the vegetables halfway
-- Some parsley, chopped
through the cooking).
Feature by Stefania Calleja If you are interested in this month’s themed class, check out her Facebook page: facebook.com/ HealthyliciousMalta or email Stefania on healthyliciousmalta @gmail.com
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