MAIN MEAL

One-Pan Fish, Chickpea & Spinach Dinner

 

(Serves 2 • 15–20 minutes • One pan)

Ingredients:

• 2 fresh salmon fillets, OR 1 tin sardines/pilchards, OR 1 tin tuna
• 1 tin chickpeas, drained and rinsed
• 200g baby spinach
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Juice of ½ lemon
• Salt, black pepper and chilli flakes to taste
• To serve: brown rice or crusty bread

Method:

  1. Sauté the onion in the olive oil over medium heat for 4 minutes until softened.
  2. Add the garlic, paprika and cumin. Stir for 1 minute until fragrant.
  3. Add the chickpeas and simmer for 5 minutes.
  4. If using fresh salmon: sear separately for 4 minutes each side, then flake into the pan. If using tinned fish: stir straight in and warm through.
  5. Add the spinach and cook for 1–2 minutes until wilted. Squeeze over the lemon, season and serve.

Why it works:
Oily fish = omega-3 fats for brain, heart and mood. Tinned sardines with soft bones = an excellent source of calcium. Chickpeas = plant protein, fibre, folate and iron. Spinach = magnesium and vitamin C.

One pan, any budget – and it covers a teenager’s iron needs, midlife hormones and bone health after 55.

One-Pan Fish, Chickpea & Spinach Dinner

 

(Serves 2 • 15–20 minutes • One pan)

Ingredients:

• 2 fresh salmon fillets, OR 1 tin sardines/pilchards, OR 1 tin tuna
• 1 tin chickpeas, drained and rinsed
• 200g baby spinach
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Juice of ½ lemon
• Salt, black pepper and chilli flakes to taste
• To serve: brown rice or crusty bread

Method:

  1. Sauté the onion in the olive oil over medium heat for 4 minutes until softened.
  2. Add the garlic, paprika and cumin. Stir for 1 minute until fragrant.
  3. Add the chickpeas and simmer for 5 minutes.
  4. If using fresh salmon: sear separately for 4 minutes each side, then flake into the pan. If using tinned fish: stir straight in and warm through.
  5. Add the spinach and cook for 1–2 minutes until wilted. Squeeze over the lemon, season and serve.

Why it works:
Oily fish = omega-3 fats for brain, heart and mood. Tinned sardines with soft bones = an excellent source of calcium. Chickpeas = plant protein, fibre, folate and iron. Spinach = magnesium and vitamin C. One pan, any budget – and it covers a teenager’s iron needs, midlife hormones and bone health after 55.