Chicken and rice are notorious post-exercise diets for reasons. It’s an easy way to get all the carbohydrates and proteins you need to rebuild your body. However, a nutritious diet does not mean that it spoils the flavor. That’s why we’re adding this grilled lemon sole and potato salad to our simple dinner repertoire.
Fish is an underestimated source of protein because it contains high levels of key nutrients that support muscles, as well as healthy brains and hormones, omega 3 for vitamin D. Combine this with potatoes, a strangely demonized food group in the fitness world. A high-fiber, easy-to-digest carbohydrate source that refuels after training. Supplement your Vitamin C with a citrus dressing for a satisfactory recovery. I want the chicken to do that.
20g caper
A handful of fresh chives
1 lemon
4 x 150g Lemon sole fillet (with skin)
2x small gem lettuce
2 red onions
4 big white potatoes
A handful of fresh tarragon
Baby plum tomato 170g
80g almonds (or no other dairy products) yogurt
Honey and whole grain mustard dressing 60g
Preheat the oven Up to 230C / fan 210C.
Cut the potatoes into 2 cm.. Place in a large lined baking tray and sprinkle with 1 tablespoon of oil. Season with sea salt and black pepper. Roast for 25-30 minutesUntil it starts to soften.
Finely slice the onion.. Heat a medium-heat frying pan with 1 tablespoon of oil over medium heat and add onions. Season with sea salt and Cook for 15-20 minutesStir occasionally until caramel.
in the meantime, A quarter of lettuce Longitudinal direction. Heat a large frying pan over high heat with 1/2 tablespoon of oil. Add lettuce, season with sea salt, Cook for 1 minute on one sideUntil it turns black. Roughly chop and save.
Remove tarragon leaves From their stems and chopped into small pieces.finely Slice the chives..In a big bowl Stir the herbs with yogurt Half of mustard dressing. Season with sea salt and black pepper.
Push the potatoes into one side of the tray. Place the sole on the tray with the skin side down.. Sprinkle lemon on the sole and sprinkle with 1/2 tablespoon of oil. Sprinkle the capers on top and bake for 7-8 minutes until completely cooked.
Toss the potatoes with the harvey yogurt and squeeze the lemon juice (taste). Cut the tomatoes in half and add the lettuce and caramel onions to the bowl. It will rain lightly on the rest of the dressing. Serve the sole with lettuce salad, potato salad and the rest of the caramel onions.
