Dinner - Week 2

Cod fillets baked with crispy potato wedges and peas.

Ingredients (serves 4)

• 4 cod fillets
   
• 800g potatoes (wedges)
   
• 200g frozen peas
   
• 2 tbsp olive oil, salt & pepper, dried herbs (oregano or thyme)
   

Optional Meat: replace cod with chicken goujons or serve sausages on the side.

Steps

1. Preheat oven to 200°C (fan).
    
2. Wash potatoes, cut into wedges. Toss with 1 tbsp olive oil, salt, pepper, and herbs. Spread on a tray. Bake 25 mins.
    
3. Add cod fillets to the tray, drizzle with 1 tbsp oil. Bake another 15 mins.
    
4. Boil peas for 3–4 mins. Drain.
    
5. Serve wedges + cod + peas together.

Oven-roasted courgette, peppers, onion, and cherry tomatoes served with couscous or rice.

Ingredients (serves 4)

• 2 courgettes (chunks)
   
• 2 peppers (sliced)
   
• 1 red onion (wedges)
   
• 200g cherry tomatoes
   
• 250g couscous or 300g rice
   
• 2 tbsp olive oil, salt & pepper, mixed herbs
   

Optional Meat: add 2 chicken breasts or salmon fillets to the tray.

Steps

1. Preheat oven to 200°C (fan).
    
2. Chop all veg, spread on a tray. Drizzle with oil, season, bake 25 mins.
    
3. Cook couscous (cover with boiling water, 5 mins) OR cook rice (10–12 mins).
    
4. Mix roasted veg with couscous/rice. Serve warm.

Pasta in tomato sauce with veg, topped with melted cheese.

Ingredients (serves 4)

• 400g pasta
   
• 350g tomato & basil sauce
   
• 1 courgette (chopped)
   
• 1 pepper (chopped)
   
• 150g grated cheese
   
• 1 tbsp olive oil, salt & pepper
   

Optional Meat: add 4 sliced sausages or cooked chicken pieces.

Steps

1. Preheat oven to 200°C (fan).
    
2. Cook pasta in salted water (10–12 mins). Drain.
    
3. Heat sauce in a pan, add veg. Stir through pasta.
    
4. Tip into oven dish. Sprinkle cheese on top.
    
5. Bake 15–20 mins until golden.

Golden salmon fishcakes served with crispy potato wedges and steamed green beans.

Updated Ingredients (serves 4)

• 4 salmon fillets (or 2 large + 2 small tins salmon)
   
• 600g potatoes (peeled, diced for mash)
   
• 400g potatoes (cut into wedges)
   
• 200g green beans (trimmed)
   
• 50g breadcrumbs (optional)
   
• 1 egg
   
• 1 tbsp olive oil, salt & pepper
   
• 1 lemon (to serve)
   

Steps

1. Preheat oven to 200°C (fan).
    
2. Peel and dice 600g potatoes. Boil 12–15 mins until soft, then mash.
    
3. Cook salmon in oven (15 mins). Flake with a fork.
    
4. Mix mash + salmon + egg. Shape into patties. Coat with breadcrumbs if using.
    
5. Cut 400g potatoes into wedges. Toss with oil, salt & pepper. Place on tray. Bake 25–30 mins until golden.
    
6. Put fishcakes on tray with wedges for the last 15–20 mins, until golden.
    
7. Boil green beans 4–5 mins until just soft. Drain.
    
8. Serve fishcakes with wedges, beans, and lemon wedges on the side.
    

Build-your-own wraps with rice, salsa, and roasted veg.

Ingredients (serves 4)

• 8 tortilla wraps
   
• 250g rice
   
• 2 peppers (sliced)
   
• 1 courgette (sliced)
   
• 1 jar salsa
   
• 1 tbsp olive oil, salt & pepper
   

Optional Meat: add shredded chicken, cooked mince, or salmon strips.

Steps

1. Preheat oven to 200°C (fan).
    
2. Roast peppers + courgette on tray with oil, salt & pepper for 20 mins.
    
3. Cook rice (10–12 mins). Drain.
    
4. Warm wraps in oven for 2 mins.
    
5. Put rice, veg, salsa, and wraps on the table. Everyone builds their own.
    

• 8 cod fillets (Herby Cod Wedges + Simple Cod Bake)
   
• 8 salmon fillets (Seaside Salmon Bake + Salmon Fishcakes)
   
• 16 eggs (Golden Oven Omelette + Feta & Tomato Tray Bake if repeating, or for binding fishcakes)
   

• 1.4kg potatoes (600g mash for fishcakes + 400g wedges + 400g for cod bake)
   
• 800g new potatoes (Herby Cod Wedges)
   
• 400g pasta (Cheesy Veg Pasta Bake)
   
• 250g couscous or 300g rice (Mediterranean Veg Tray Bake)
   
• 250g rice (DIY Wrap Night)
   
• 8 tortilla wraps (DIY Wrap Night)
   

• 4 courgettes (Mediterranean Tray Bake + Cheesy Pasta Bake + Wrap Night)
   
• 6 peppers (Tray Bake + Pasta Bake + Wrap Night + Cod Bake)
   
• 2 red onions (Tray Bake + Pasta Bake)
   
• 200g cherry tomatoes (Tray Bake)
   
• 200g green beans (side for Salmon Fishcakes)
   
• 1 lemon (Cod Bake)
   

• 150g grated cheese (Cheesy Pasta Bake + optional toppings)
   
• 350g tomato & basil sauce (Cheesy Pasta Bake)
   
• 50g breadcrumbs (optional – Salmon Fishcakes)
   
• 1 jar salsa (Wrap Night)
   
• Olive oil
   
• Salt & pepper
   
• Dried herbs (oregano, thyme, or mixed)