two portions, one vegetarian one omnivore
600g Fennel, sliced quite thin longways, stems and fronds across, fronds set aside
350g baby Tomatoes, halved
2 fennel teabags made into about 300ml tea
garlic finely chopped
60ml Sunflower Oil
140g Cod fillet
187.5g tinned Butter beans
40g crunchy Peanut butter
90g Philadelphia Light
Preheated oven to 180C (Mark 4) Mixed together the Albumen and Peanut butter then stirred in the Butter beans and pepper. Drizzled over about 5ml Sunflower Oil.
Placed Plato in 20cm metal tin lined with parchment paper, flattening but not to the edges. Baked 20min
In large frypan stirred the Fennel, fennel seed and about 25ml Sunflower Oil and fried 20min in all.
18min before the end started adding the fennel tea and continued throughout to stop Fennel drying out, but allowing it to colour.
Towards the end of cooking stirred in the fronds
1min before the end added the Philadelphia Light to the vegetarian half and stirred in a little.
Preheated another frypan a few minutes before adding the Tomatoes into about 10ml Sunflower Oil. Fried Tomatoes 10min in all.
5min before the end added 5ml Sunflower Oil to the pan, put the garlic in this to blond before mixing into Tomatoes
Preheated small frypan before adding the Cod fillet to 15ml Sunflower Oil. Fried on one side and added pepper on top. In the last minute turned over and added some Worchester Sauce.
Served half the vegetables with the Cod and the other with the Plato. Also made some Ranch Sauce (yogurt, garlic powder, chives, pepper and Worchester Sauce) but this did not go well with the fish so was not used.
Complete protein 11.5
Saturated fats 13.4
uncompleted legume protein 23.1g
Complete protein 23.7
Saturated fats 3.3