Hannah Grant is back on GCN and is cooking for Matt and Tyler Farrar. This week, healthy Flandrian fish and chips is on the menu. This recipe is the first in our BORA 10|10 series of recipes that take 10 minutes preparation and 10 minutes cooking time.
Great nutrition is essential for cyclists. Hannah Grant, author of the Grand Tour Cookbook, joins us in the kitchen with BORA.
As cyclists, GCN know that convenience and speed are very important when it comes to refuelling. Enjoy this recipe, a healthy twist on the classic Flemish fish and chips, filmed just before the 100th Tour of Flanders.
BORA 10|10 Recipe: Hannah Grant’s Healthy Flanders Fish and Chips
Pan-fried cod with brussels sprouts salad with a blueberry-ginger vinaigrette and seared new potatoes
Why?
This recipe takes just 10 minutes to prepare and then 10 minutes to cook.
The ingredients contain:
Antioxidants: blueberries for the skin and immune system
Omega three fatty acids: Fish and olive oil for the nervous system and brain function
Gluten-free carbohydrates: Potatoes promote healthy digestion, fiber and are the best source of potassium, which promotes a healthy fluid and electrolyte balance.
You will need:
600g of filleted cod
400g brussels sprouts
100g blueberries
1kg new potatoes
25g ginger
1tbsp honey
4tbsp apple cider vinegar
Olive oil
2 lemons
Salt and pepper
PREPARATION – 10 minutes
Wash the new potatoes and bring them to a boil in lightly salted water, and cook for 10-12 minutes until the core is just about tender, strain and half lengthwise.
Caramelize them surface down in 1 tbsp olive oil until golden and brown.
Divide the cod into 4 equal portions, lightly salt the surface and set aside whilst preparing the vegetables.
Rinse the brussel sprouts, half them lengthwise, cut off the bottom part and remove the outer layer leaves.
Finely shred the ginger into a bowl, add honey and vinegar and whisk together with ½ tsp. salt. Pour in olive oil whilst whisking to make a thick dressing. Season with salt, vinegar and more ginger if you like it warm.
COOKING/SERVING – 10 minutes
Heat up a nonstick pan with olive oil, place the fish with the serving side down and sear the surface. Turn down heat and cook for about 2 minutes until the fish is 60% done, flip the fish over and pull aside the pan to let the fish rest.
Roast the brussel sprouts on the teppan or in a pan in 1 tbsp. olive oil surface down until completely caramelized. If the brussel sprouts are very big, add a splash of water towards the end to steam them quickly. They should be beautifully green, sweet and roasted with a small bite and a beautiful colour. Taste one, if in doubt.
Mix together the brussel sprouts, potatoes and blueberries with a spoonful of the vinaigrette, plate with the cod, and drizzle the fish with vinaigrette.
Finish with baby green leaves or fresh herbs to your liking.