Hello Delicious!

Breakfasts

1. Fortified whole-grain cereal with low-fat milk and blueberries (Fights depression)

The cereal’s fortified with vitamin B, which studies have linked to good mental health. Plus recent research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones — they’re also less likely to get depressed. And those berries may be blue, but they keep us from feeling that way. So get crunching tomorrow morning. Even a soggy bowl says smile!

2. Banana-almond-flax smoothie (Fights depression and stress)

Slurp some happiness on the go with a smoothie that does wonders for the mood and the taste buds. The potassium in bananas is a super stress-buster; plus nuts and flaxseed are great sourcesof omega-3s, which may help fight depression.

3. Buckwheat pancakes with sliced banana (Beats stress)

Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it, too: Buckwheat pancakes pack flavonoids that may help reduce stress(at least in mice). Top the stack with some sliced banana, filled with potassium, another stress-buster!

4. Full-fat Greek yogurt with honey and granola (Fights depression, boosts pleasure)

This positivity parfait packs a bunch of happy ingredients: protein from a creamy cupful of Greek yogurt increases levels of pleasure-boosting neurotransmitters, and the yogurt’s probiotics may be a tasty way to fight depression. Honey really is a spoonful of sweetness, with compounds that may fight depression by reducing inflammation in the brain. (Throw on some berries for extra healthy points!)

Salads

5. Salmon salad with vinaigrette (Fights depression)

When a bad mood hits, try a forkful of fish to feel better. Keep things cheery and green with this salmon salad, chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression. Swap plain ol’ lettuce for spinach leaves for a bunch of mood-boosting B vitamins.

6. Warm quinoa, spinach, and shitake salad (Fights depression and anxiety)

Quinoa’s not only an awesome vegan protein source — it’s also a complex carbohydrate that can help prevent depression and anxiety by increasing levels of serotonin in the brain. And beyond the B vitamins in spinach, mushrooms are a source of selenium, a compound that may help fight depression. This superfood-packed salad‘s got all the goods!

7. Beet, citrus, and avocado salad (Boosts energy)

This colorful concoction brightens up the mood and the dining table. A bowlful of beets helpsincrease happiness with tons of folate; the vitamin C in citrus fruit recharges the body; and the flavonoids in a squirt of lemon juice benefit the brain. Tell a bad day to beet it!

8. Wild seaweed salad (Fights depression and anxiety)

Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of thissnazzy salad. Seaweed’s a source of iodine, which can help fight depression; brown rice is a complex carb that helps stabilize mood with serotonin; and the omega-3s in EVOO, flavonoids in lemon, and anthocyanins in honey may all boost mood.

Main Dishes

9. Poached eggs and asparagus (Fights depression and anxiety)

Eggs are a (perhaps surprisingly) good source of vitamin D, which may be important for fighting depression; they also provide mood-boosting vitamin B. And asparagus is filled with tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety.

10. Brown rice and black beans (Fights depression and anxiety)

Beans aren’t just good for the heart — they’re good for the mind, too, since the selenium in them can help reduce inflammation in the brain. Plus brown rice can boost mood by regulating serotonin levels. Try this great recipe for happiness.

11. Almond-crusted barramundi fish (Fights depression)

The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try sea bass instead, although it doesn’t have quite as many omega-3s.)

12. Seared lamb chops with anchovies (Fights depression and beats stress)

Go classier — and happier — than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3s.

13. Turkey burger with sweet potato fries (Fights depression and anxiety)

Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. Thetryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plussweet potatoes are filled with mood-boosting B vitamins. Fry them in olive oil for some extra omega-3 happiness power!

Pasta

14. Spaghetti with steamed mussels (Fights depression and anxiety)

Mussels — and most types of shellfish — are loaded with B vitamins, important for a good mood^[11] Try this recipe, which features whole-wheat pasta and EVOO. Certain food combinations have a lot to do with mood: A meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.

15. Whole-wheat pasta with cauliflower and collards (Fights depression)

This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Pack an extra punch with purple cauliflower — it not only looks cool, it also prevents depression with a hefty dose of B vitamins.

16. Walnut-miso noodles (Fights depression, anxiety, and stress)

Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases serotonin levels, and walnuts pack omega-3s that fight depression and anxiety. And chop up some chard for a tasty topping that’s a great source of magnesium, which can improve snooze time and reduce stress levels, especially for ladies.

Soups and Stews

17. Chicken soup with vegetables (Boosts alertness)

Try a bowlful of the good stuff for the soul and for a smile. Chicken packs the protein that helps us stay alert and ready to tackle the day. And orange you glad vegetables like carrots and squash also improve mood. Loud slurping required.

18. Lentil and vegetable stew with kale (Fights depression)

Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and the little legumes are great sources of folate, important for a good mood.

Side Dishes

19. Braised collards with tomatoes (Fights depression)

This picture-perfect side dish features B vitamins and lycopene, which may fight depression by reducing inflammation in the brain. Substitute cherry tomatoes for the whole tomatoes in this recipe, since it’s easier to eat more of the lycopene-packed skin that way.

20. Fresh corn and blue potato hash (Fights depression)

Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood. This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.

Snacks and Desserts

21. Trail mix with nuts and dark chocolate (Boosts alertness and beats stress)

This crunchy combo is filled with monounsaturated fats that help prevent blood sugar crashes, a major cause of grouchiness. Plus they can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion). And a smidge of dark chocolate can prevent sluggishness with high levels of theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels of sneaky stress hormones.

22. Granola bars with chocolate (Fights depression and anxiety)

These homemade treats may look like cookies, but they’re actually nutritious ways to perk up. They’re filled with ingredients that fight depression and anxiety, like the omega-3s in flaxseed and anthocyanins in honey. Even better, dark chocolate’s a stress-buster and oats are a source of soluble fiber that helps prevent mood swings.

23. Chocolate chia seed pudding (Fights depression and anxiety)

Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup, this recipe’s a double whammy for a good mood. Chia seeds are a source of those depression-and-anxiety-reducing Omega-3s, and dark cocoa powder helps keep bad moods in check.

Beverages

24. Coffee with cinnamon (Boosts energy)

There’s no Red Bull required to make it through a long afternoon. Coffee’s a natural stimulant, brightening a dismal day by boosting energy and metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin. And a sprinkle of cinnamon’s all it takes to put some more pep in that step.

25. Green tea and honey (Relieves anger and anxiety)

Sip a cup of the green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which helps reduce anger and improve concentration. Add a spoonful of honey to reap the benefits of anxiety-reducing anthocyanins.

(via thelast35)

Baked Shrimp with Tomatillos 

Ingredients:
2 Tbsp vegetable oil
1 medium onion, chopped, about 1 cup
1-2 jalapeno chiles, seeded, minced
3 garlic cloves, thinly sliced
1 lb tomatillos, chopped
Salt
1/2 cup clam juice OR 1/4 cup water
1 lb shrimp, cleaned,deveined
1 cup Cotija queso seco cheese (can substitute feta)
1/4 cup chopped cilantro
Lime juice
Black pepper

An oven-proof sauté pan or cast iron pan

Directions:
Heat oil in the pan you will use for baking. Add the onions and jalapeños, cook for 5 minutes on medium high until the onions begin to brown. Add the garlic and cook a minute more. Add the tomatillos, reduce heat to medium and cook for 10 minutes, until the tomatillos are cooked through, but still hold their shape. Sprinkle salt over the tomatillos as they are cooking.

If using clam juice, add to pan, turn up the heat and reduce by half. If using water, just add the 1/4 cup of water without reducing. Add the cheese and shrimp. Cook in a preheated 425°F oven for 10 minutes.

Remove pan from the oven. Right before serving, mix in the cilantro and sprinkle with lime juice and freshly ground black pepper.

West Indian Vegetable Curry

Ingredients:
1 tablespoon olive oil
Cooking spray
1 cup chopped yellow onion
1 cup chopped red bell pepper
1/4 cup chopped green onions
1 tablespoon chopped fresh thyme
1 1/2 teaspoons curry powder
1 teaspoon kosher salt
3 garlic cloves, minced
2 cups organic vegetable broth, divided
1 1/3 cups (1/4-inch-thick) slices carrot
1 habanero pepper
3 cups cubed peeled calabaza or hubbard squash (about 1 pound)
1 1/2 cups chopped plum tomato
2 medium zucchini, halved lengthwise and sliced (about 3 cups)

Directions:
Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add yellow onion and next 6 ingredients (through garlic) to pan; sauté 5 minutes or until vegetables are tender. Add 1 cup broth, scraping pan to loosen browned bits. Add remaining 1 cup broth and carrot; sauté 5 minutes.

Pierce habanero with a fork; add to pan. Stir in squash, tomato, and zucchini; bring to a boil. Reduce heat, and simmer 10 minutes. Discard habanero; simmer 15 minutes or until vegetables are tender.

Blackened Tilapia Baja Tacos

Ingredients:
1/4 cup reduced fat sour cream
2 tbsp fresh chopped cilantro
2 tbsp fresh lime juice
1 Jalepeno, seeded and chopped
1 cup thinly sliced onion
1 1/2 tsp Brown Sugar
1 1/2 tsp Paprika
1 tsp dried oregano
3/4 tsp Garlic powder
1/4 tsp ground cumin
1/4 tsp ground Red Pepper
1/4 tsp sea salt
4 6oz tilapia filets
1 tbsp canola or olive oil
1/2 a ripened, peeled avacado thinly sliced
Corn or wheat tortillas

Directions:
To make the sauce combine the jalapeno, sour cream, cilantro and lime in a food processor and blend until smooth. Combine in a bowl with onion and refrigerate.

Heat oil in pan and generously season the tilapia filets with cumin, red pepper, brown sugar, paprika, oregano, garlic and salt. Cook 3 minutes on each side, or until done.

Warm tortillas and evenly distribute fish, sauce and avocado evenly between the tortillas and serve with a lime wedge.

Semi-thick Goulash

Ingredients:
2 cans no salt added tomato sauce
1 can tomato paste
1 can diced tomatoes with garlic and olive oil
Whole wheat elbow macaroni or penne pasta
1 1/2 pounds of ground turkey or hamburger
1 can of corn in water
Fresh mushrooms
Onion
salt, pepper and garlic to taste

Directions:
Pre cook the desired amount of pasta (this recipe calls for about 2 cups), strain, blanch with cold water and set aside or refrigerate until needed.

In a large pan (preferably a 2-3 inch deep skillet with a lid) brown your meat. Drain all the grease out and add chopped onions, mushrooms and about 3/4 the can of corn, careful not to add the water from it yet. Cook on low temperature until onions and mushrooms are soft.

Add in the diced tomatoes, pasta and tomato paste and sauce. Mix well to incorporate. If the sauce mixture is too thick, slowly add in the water from the corn until it reaches the desired thinness. Season with salt, pepper and garlic to taste.

Simmer on low heat, stirring regularly to prevent burning, for about 15-20 minutes. Remove from heat and serve with garlic bread or salad.

Coconut Crusted Tofu with Peach and Lemongrass Salsa

Ingredients:
3 medium peaches, peeled, pitted and diced
1-2 jalapenos, preferably red, seeded and minced
1 2-inch piece fresh lemongrass, minced, or 1 teaspoon dried (see Note)
1 tablespoon chopped fresh basil
1 tablespoon brown sugar
1 tablespoon rice-wine vinegar
3/4 teaspoon salt, divided
1/3 cup unsweetened flaked coconut
2 tablespoons flour
2 tablespoons cornstarch
1 14-ounce package extra-firm water-packed tofu, drained
2 tablespoons canola oil, divided

Directions:
Preheat oven to 400°F. Set a wire rack on a large baking sheet.

Combine peaches, jalapenos, lemongrass, basil, brown sugar, vinegar and 1/4 teaspoon salt in a medium bowl; toss to combine.

Mix coconut, flour and cornstarch in a shallow dish. Cut the block of tofu lengthwise into 8 thin steaks. Pat the tofu slices dry with a paper towel, sprinkle with the remaining 1/2 teaspoon salt, then press both sides of each tofu steak into the coconut mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4 tofu steaks and cook until golden brown, about 2 minutes per side, adjusting heat as necessary to prevent scorching. Transfer the tofu steaks to the rack-lined baking sheet and place in the oven to keep warm. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat; cook the remaining tofu steaks until golden brown, about 2 minutes per side. Serve the tofu with the peach salsa.

Turkey and Spinach Stuffed Shells

Ingredients:
1 (12 ounce) package jumbo pasta shells, cooked and drained
2 tablespoons olive oil
1 1/2 lbs. ground turkey
1 onion, diced
1 (15 ounce) container Part-Skim Ricotta Cheese
2 eggs, beaten
3/4 cups breadcrumbs
1 cup chopped fresh parsley
2 garlic cloves, minced
3 tablespoons grated Parmesan Cheese
1 tablespoon oregano
Salt & Pepper to taste
1 (10 ounce) package frozen chopped spinach
3 cups spaghetti sauce
1/2 cup Shredded Mozzarella Cheese

Directions:
Cook shells and spinach according to package directions. Drain and squeeze out excess moisture from the spinach. Meanwhile, brown ground turkey and onions in 2 tbsp. olive oil, over medium-high heat.

Preheat oven to 375°F. Grease a large baking dish. Spread 1 cup sauce on bottom of baking dish.

Cream together eggs and ricotta cheese. Add breadcrumbs, parsley, garlic, parmesan cheese, oregano, salt & pepper and mix well. Then gently fold in the spinach and turkey mixture. Fill shells with this mixture.

Add shells and cover with remaining sauce. Top with mozzarella cheese. Cover with foil. Bake 30-35 minutes until warmed through and bubbly.

To freeze: Follow the same directions until it says cover with remaining sauce. Instead, do not cover with sauce. Wrap baking dish with saran wrap, followed by a layer of foil. Freeze up to 3 months. When you are ready, allow baking dish to rest for 30 minutes before baking. Then remove saran wrap and foil and cover shells with spaghetti sauce. Top with mozzarella cheese. Recover with foil. Bake 40-45 minutes until warmed through and bubbly.

Yields 6-8 servings

(Source: funfunfood)

Quiche

Ingredients
1 pack frozen puff pastry dough
5 ounces slab bacon cut into 1/4” cubes
1 leek, white part minced
1/2 red bell pepper, chopped
3 ounces green beans, chopped
6 eggs
1/2 pint heavy cream
1/4 teaspoon salt
3 ounces gruyère or comte cheese, shredded

Directions:
Put the oven rack in the middle position, and then preheat the oven to 375 degrees F.

Line a 9” spring form pan with the puff pastry and go about 2” up the sides (you may need to roll it out a little if the sheets are too narrow). Cover with aluminum foil then add pie weights (dried beans or rice work well) to keep the dough from rising too much. Bake for 25 minutes.

Put a frying pan over medium heat and add the bacon. Sauté until the bacon is cooked through and some of the fat has rendered out (about 5 minutes). Transfer the bacon to a paper towel lined plate and set aside. Add the leek to the pan with the rendered bacon fat and sauté until browned and very fragrant (about 10-15 minutes). Add the bell peppers and green beans and continue stir-frying until the green beans are bright green and cooked. Lightly salt and pepper the veggies and set aside.

Whisk the eggs, cream and salt together until the whites and yolks are completely incorporated.

When the crust is done, carefully remove the pie weights and aluminum foil. Add the hot sautéed vegetables, top with the cheese, the pour the egg mixture over everything, making sure no bits of cheese or vegetable are floating. Put it back in the oven and bake for another 35 minutes, or until the middle of the quiche is set and does not jiggle.

When the quiche is done, remove it from the oven and allow it to cool completely before slicing and serving with a side salad.

Pasta Puttanesca

Ingredients:
Salt
¼ cup extra-virgin olive oil
1 garlic clove, minced
1 whole dried chili pepper, broken into bits, or 1/4 to 1/2 tsp. crushed red pepper flakes
4 anchovy fillets, rinsed
1 (28-ounce) can whole tomatoes, preferably San Marzano, drained and roughly chopped
1 cup pitted black olives, roughly chopped
2 tablespoons salt-packed capers, rinsed, soaked in cold water for 10 minutes, then rinsed again
2 teaspoons tomato paste
1 pound spaghetti

Directions:
Bring a large saucepan of salted water to boil. Heat oil, garlic and chili (with seeds) in a large skillet over medium heat until warm. Add anchovies and continue to heat, breaking up anchovies with a fork. Add tomatoes and stir to combine. Add olives, capers and tomato paste; reduce heat to medium-low and simmer, stirring occasionally, until sauce is thickened, about 8 minutes. Meanwhile, cook pasta until al dente. Drain pasta and return to pot. Immediately add sauce and stir to combine; warm over low heat, tossing, until sauce coats pasta well, about 1 minute. Serve immediately.

(via italia-amore-mio)

Vegetarian Lasagna

Ingredients:
3 cups chopped veggies of your choice
1/2 chopped onion
2 tablespoons minced garlic
1 tablespoon olive oil
1 cup low fat ricotta cheese
1 egg
2 cups fresh spinach
2 cups tomato sauce
12 uncooked oven-ready whole grain lasagna noodles
1 cup mozzarella cheese, shredded

Directions:
Chop the veggies. Saute the onion and garlic in the oil over medium high heat. Add veggies and saute until tender. Set aside.

Whisk egg into ricotta cheese and stir in fresh spinach.

Pour a little sauce in the bottom of a greased 9×13 pan. Top with 4 lasagna noodles,1/2 cup ricotta mixture, 1/2 of the veggies, and 3/4 cup sauce. Repeat; top entire pan with noodles, remaining sauce, and mozzarella cheese.

Cover and bake for 40 minutes at 375 degrees. Remove foil and bake for 10 minutes more or until cheese is bubbly.

(via maggeeb)

Dijon Chicken Linguine with Chanterelle Mushrooms and Toasted Almonds

Ingredients:
350 gram package fresh linguine, cooked
4 boneless skinless chicken breasts
1 cup chanterelle mushrooms
3 tablespoons olive oil
4 cloves minced garlic
Salt and pepper to season
1/2 cup toasted slivered almonds
2 cups whipping cream
3 tbsp Dijon mustard
Salt and pepper to season
4 oz white wine

Directions:
Heat olive oil in a large heavy bottomed frying pan over medium low heat. Add chicken breasts, garlic, season with salt and pepper and continue to fry the chicken until completely cooked. Remove chicken from pan and hold in a warm oven.

Add the 4 oz white wine to the pan. Simmer until the wine volume is reduced by half. Then add: whipping cream, Dijon mustard, and Salt and pepper to season. Simmer until sauce thickens enough to coat a metal spoon. Return Chicken to the sauce, add the chanterelle mushrooms and simmer for an additional 2 minutes. 

Serve over cooked linguine. Sprinkle with toasted slivered almonds. 

(via petronille-jolie)

Vegetable Masaman Curry

Ingredients:
Cornstarch
Water
1/4 cup bean sprouts
1 small zucchini
3 or 4 fresh mushrooms
1 small yellow squash
6 Small Thai Eggplant/Brinjal or regular eggplant
2 Large Potatoes, peeled & cubed
1/2 scallions Sliced
1/2  Cup Coconut Cream (the top part of the can of coconut milk)
3/4 Cup Coconut Milk
Massaman Curry paste
4 Tablespoons of sesame Oil
1 Teaspoon Tamarind Paste (Optional, if you want a sour tinge)

Directions:
Remove the stem from the eggplants and slice as desired. Soak the Eggplant in salt water for about 1/2 hour. Squeeze out the water & set the eggplants aside. Slice the Zucchini, Squash and Mushrooms to desired sizes and set aside with drained eggplant.

Coat a large pan with the sesame oil and turn to medium high heat. Saute the Potatoes till the sides start to slightly brown. Remove & set aside. Again, Coat the pan with oil and repeat, sauteing the eggplants, zucchini, squash, mushrooms and onions for a few minutes, adding a new coat of Sesame Oil to the pan before each one. Remove all and set aside.

Add about 1/2 Cup of the Massaman Curry paste and fry till fragrant (about 5-8 minutes) at medium heat.  Keep stirring so it doesn’t burn. When it is heated through add potatoes and the eggplant and vegetable mixture. Toss them around for the paste & the spices to coat. Fry for about a couple of minutes.

Add the coconut cream. Simmer until the oil separates, about 4-6 minutes. You’ll see reddish oil starting to float to the top. Add the coconut milk. Cover & simmer while occasionally stirring for about 15 minutes or till the potatoes vegetables are done. The mixture should be slightly brown with a lot of oil on the top. If it gets too dry, add some water. If it isn’t thick enough for your taste, then add cornstarch, 1 tsp at a time - Make sure to completely incorporate into the mixture and let simmer for a few minutes before adding more. Add the tamarind juice at the end if desired.

While this is cooking, prepare the brown rice as directed on the package.

When everything is finished, plate the Brown Rice and then the Curry. Garnish with 1 tbsp uncooked chopped scallions, 1tbsp bean sprouts and a pinch of basil.

Chinese Honey Walnut Shrimp

Ingredients:
8 oz medium raw shrimp, shelled and deveined
1 tbsp egg white
1/4 tsp salt
1/2 cup cornstarch
non-flavored oil for frying (vegetable, canola)
1/2 tbsp condensed milk
1/2 tbsp honey
1 tsp fresh lemon juice
3 tbsps mayonnaise
1/2 cup walnut halves
1/4 cup water
1/4 cup sugar

Directions:
Peal, devein and pat the shrimp dry and mix with salt and egg white to evenly coat. Let marinate for 30 minutes.

Rinse the walnut halves with cold water, drain, and set aside. In a small saucepan, bring the water to a boil and add the sugar. Stir until the glaze thickens. Lower the heat to medium and add the walnut halves. Stir until the mixture becomes golden brown or caramel in color. Pour the walnuts out onto parchment or wax paper to cool (use chopsticks or a fork to separate them so they aren’t touching or sitting in a pool of caramelized sugar).

In a small bowl, mix the condensed milk, honey, lemon juice, and mayonnaise together. When the shrimp is ready, remove the shrimp to a new bowl (leave the excess egg white and liquid behind) and dust with the cornstarch making sure to get an even coating on each shrimp. Shake off any excess cornstarch.

Heat 2-3 inches of oil in a wok or medium - large pot to a temperature of about 350°F. Carefully drop the shrimp into the oil. Work in small batches and fry until the shrimp is a light brown. Scoop the shrimp out with a strainer or slotted spoon and let drain on paper towels or a cooling rack to preserve the crispness.

Combine the shrimp and half the dressing in a bowl and toss to coat the shrimp. Add more dressing as needed. Serve with the candied walnuts over the shrimp.

Serves 4 as part of a multi-course meal.

(via gabriellemae)

Ginger Salmon and Bok Choi

Ingredients:
4 salmon fillets
2 baby bok choi
3 inch lump of ginger
4 scallions
1 red chilli
4 tbsp soy sauce
2 tsp sesame oil
1 tsp brown sugar
2 tsp fish sauce
4 tsp sesame seeds
Handful of fresh mint leaves and/or coriander leaves
lime wedges for serving

Directions:
Preheat the oven to 350 degrees F.

Lay four large squares of foil on a surface – you’re baking the fish in foil parcels – or you could use a baking dish with a foil lid. Quarter the Bok choi and lay two pieces on each foil square. Place the salmon on top.

Snip or slice the onion into a jug, along with the chili (de-seed first if you don’t like very hot food), then mix in the sesame oil, fish oil, sugar, soy and grate in the ginger ( I don’t bother to peel it – but do if you prefer). Whisk to combine.

Bunch up the foil around the salmon to make an open parcel, then pour the sauce over, dividing the onion, chili and ginger between the fillets. Sprinkle the sesame seeds on top.

Bake for 15 mins for rarer fish and 20 for well done fish (depending on the thickness of the fillets). Scatter torn mint and coriander leaves on top and serve with lime wedges