Mix veg petit pois & Smoked haddock (total cost 90p)
- 1 smokes haddock steak – 55p (pack of 5 cost £2.75)
- 250g Frozen vegetables mix – 25p (1kg cost £1.00)
- Mix herbs
- Black pepper
- Sundried tomato – 10p
- Dried garlic
- Flavoured oil from the sundried tomato jar
It can be very practical when you are thinking of work lunches to buy a variety of frozen vegetables. The other option is to chop the left over fresh vegetables and put them in Tupperwares before freezing them ready for when you need them.
And just in case you didn’t know, yes you CAN cook some meals in the microwave.
If you are planning on using frozen vegetables for lunch, first measure the quantity you need and defrost overnight.
In this case, I have measured up 250g of mixed petit pois, carrots sweet corn overnight with a haddock steak.
The next morning, drain the water then, rub the fish with salt, pepper, garlic and a bit of oil from the sundried tomato jar.
Now season the vegetables with herbs, pepper, garlic, salt and oil from the sundried tomato jar. Toss to mix. Place in the lunch box with the fish on the top and pieces of sundried tomato.
Keep your lunch box very well refrigerated as fish can be very fragile. Place this in the fridge as soon as you get to work.
At lunch time, all you have to do is flip your lunch upside down for a minute with the lid still on. This will allow all the juices accumulated on the bottom to flow back to the top and wet the vegetables and fish. Be careful to do this over the sink to avoid pouring the liquid over your shirt.
Now place the box in the in the microwave slightly ajar (the lunch box) and cook for 7 minutes… not a minute longer or the fish will be too dry.
And before you ask where the carbs are to top it all up? Note that carrots and sweet corns have nearly 20g of carbs per 100g, but also are full of vitamins and fibres. This dish has almost all the nutrients needed in a meal. Don’t knock it until you’ve tried it.
If you are still hungry after eating your meal, top is with a yogurt or a piece of cake for dessert. But the next time, measure enough vegetable to feel you up and avoid you spending more than necessary.
The great thing about haddock is that it is not as smelly as mackerel.
Up next, baked potato and cheese.