Recipe High In Vitamin C

Topic: Recipe High In Vitamin C

Recipe High In Vitamin C

Do you have a cold? These quick and easy recipes can help you boost your immune system with a healthy dosage of natural vitamin C. Keep in mind that vitamin C isn’t simply found in citrus fruits like lemons and oranges; green veggies like kale and broccoli have more of the vitamin per gramme than their citrus counterparts.

Recipe High In Vitamin C

Salad of broccolini with roasted garlic dressing

1. 2 trimmed broccolini bunches 2 coarsely chopped long red chillies
2. 75g toasted and chopped almond flakes
3. 100g rocket or tiny sorrel leaves

DRESSING WITH ROASTED GARLIC

1. 2 garlic heads, tiny
2. Extra virgin olive oil (140ml)
3. 1 lime, juiced; finely grated zest

METHOD

• Preheat the oven to 200°C for the garlic dressing. In the centre of a piece of foil, place the garlic bulbs. Drizzle with 2 tablespoons olive oil, wrap in foil and bake for 30 minutes, or until very soft. One bulb should be halved and kept aside.
• Remove the garlic cloves from the other bulb and squeeze them out. Mash with a fork in a mixing bowl. Combine the remaining 100ml olive oil, lime juice, and zest in a separate bowl. Toss in the seasonings and whisk to mix.
• Steam the broccolini for 6-7 minutes, until just tender, in a steamer basket positioned over a saucepan of hot water. Remove the chicken and place it on a serving plate.
• Drizzle over the dressing, then scatter the chillies, almonds, and sorrel leaves over the top. Serve with the garlic bulb that was set aside.

Broccoli grilled with vine leaf butter.

With this recipe for grilled broccoli, you can take your veggie game to the next level.

1. 1/3 cup (50g) vine leaves well packed in brine (from delis)
2. 200g softened unsalted butter
3. 4 broccoli florets, halved lengthwise
4. light soy sauce, 1/3 cup (80ml)
5. 1 lime’s juice
6. 1 1/2 tbsp olive oil (extra virgin)
7. 1/2 cup (50g) toasted flaked almonds
8. roasted pumpkin seeds (pepitas), 1/3 cup (55g)
9. roasted sunflower seeds, 1/3 cup (55g)
10. Bean sprouts (150g)

METHOD

• Drain the vine leaves and blot them dry with a paper towel before chopping them coarsely. Combine the grape leaves and butter with a wooden spoon in a mixing dish.
• Preheat a chargrill pan or a barbecue to medium heat. Cook for 5-6 minutes, cut-side down, until black grill marks develop. Reduce the heat to low and spread the grape leaf butter over the broccoli. Cook for 10 minutes or until tender, frequently basting with butter.
• To prepare the dressing, combine the soy sauce, lime juice, and oil in a small mixing dish.
• Assemble the broccoli on serving dishes. Serve the broccoli with nuts, seeds, bean sprouts, and dressing on the side.

Salad of broccolini and soba noodles with ginger salt and wasabi dressing

With this punchy wasabi dressing, you’ll be able to take your noodle game to new heights.

1. two eggs
2. 2 broccolini bunches, chopped lengthwise
3. 1 cup (120g) thawed frozen podded edamame
4. 2 tablespoons soy sauce
5. 1 tablespoon of peanut oil
6. 1 teaspoon of wasabi paste
7. 1 tablespoon mirin
8. 1 1/2 tbsp. flakes of sea salt
9. 2 tsp ginger, coarsely chopped
10. 180g soba noodles, boiled as directed on the package, drain
11. 1 sliced avocado

METHOD

• Make sure that the water in a medium pot is boiling. Cook for 6 minutes for soft-boiled eggs or until cooked to your preference, then drain. Under cold running water, refresh the eggs, peel and set aside under cold running water.
• Cook the broccolini in a separate pan of boiling water for 2 minutes or until just tender. Cook for one further minute or until the edamame is warmed through. Toss the water out and put it in a safe place.
• In a mixing bowl, whisk the soy sauce, peanut oil, wasabi, and mirin to make the dressing. Remove from the equation.
• To produce the ginger salt, put the salt and ginger in a small bowl with your fingers and rub them together.
• Drizzle the wasabi dressing over the soba noodles, broccolini, and avocado in a large mixing bowl. Place the quartered eggs on top of the noodles. To serve, season with ginger salt.
• Morning tonic with pink grapefruit, oregano, and habanero

Mike McEnearney’s crisp pink grapefruit, oregano, and habanero morning tonic will get your day started right. A wonderful alternative to pink grapefruit is the blood orange.

1. 1 peeled pink grapefruit
2. oregano leaves, 1/4 bunch
3. 1 tiny red chilli or
4. 1/4 habanero chilli

METHOD

• Juice all ingredients in a cold-press or slow juicer. Pour into a glass after a brief shake of the juicer. Allow cooling before serving.
• Goat’s cheese with beet, fig, and pomegranate salad

Hello, pomegranate, beetroot, and figs! Summer’s vibrant tones inspire this wonderfully pink and purple salad.

1. red wine vinegar, 1/3 cup (80ml)
2. 1 teaspoon of honey
3. 2 red beets, uncooked
4. 4 Chioggia beets, uncooked (a striped Italian heirloom variety)
5. 4 quartered purple figs
6. 100g thinly sliced hard goat’s cheese
7. 1 pomegranate’s seeds
8. Purple micro herbs, 50g (such as purple radish)
9. olive oil, 1/2 cup (125ml)

METHOD

• In a mixing bowl, combine the red wine vinegar and honey. Season.
• Thinly slice the red beetroots with a mandoline, add to the vinegar mixture and swirl to incorporate. Allow 30 minutes for marinating.
• Meanwhile, thinly slice the Chioggia beetroots using a mandoline.
• Drain the red beets, saving the marinade, then place the Chioggia, fig, and goat’s cheese on a serving dish. Sprinkle the pomegranate seeds and micro herbs on top. To serve, whisk the olive oil into the marinade that has been set aside and drizzle it over the salad.
• Kale, quinoa, and preserved lemon in a chicken broth

This quinoa, kale, and preserved lemon flavoured chicken soup are some of the healthiest and most calming bowls you’ll ever taste.

1. 1 pound of whole chicken
2. 2 tsp black peppercorns, whole
3. 1 halved onion
4. 2 halved carrots
5. bay leaves (four)
6. 12 cloves of garlic
7. 10 sprigs lemon thyme or ordinary thyme
8. 5 stalks celery
9. 1 bulb of fennel
10. 1 cup white quinoa (200g)
11. 2 tablespoons olive oil
12. 4 drained anchovies in oil
13. 2 quartered preserved lemons, flesh removed, and zest finely sliced
14. 1 long green chilli, cut thinly at an angle
15. a quarter cup (60ml) verjuice
16. 1/2 bunch torn kale leaves or 50g baby kale
17. 1/2 lemon’s juice (optional)
18. To serve, toasted pumpkin seeds (pepitas – optional).

METHOD

• Combine the chicken, peppercorns, onion, carrot, bay leaves, 10 garlic cloves, 5 thyme sprigs, 2 celery stalks, and 1 tablespoon salt in a stockpot. Remove the woody stalks and fronds from the fennel bulb and place them in the pot with the fronds.
• Bring to a boil over high heat, then reduce to medium-low heat and cook for 1 hour, or until chicken is cooked through. If the chicken floats, place a plate on it to keep it submerged. Cool the chicken in the pan before transferring it to a platter and setting it aside.
• Strain the stock and discard the sediments using a sieve lined with muslin or clean Chux. Skim any contaminants on the surface after it has cooled.
• Rinse the quinoa under cold running water before adding 2 cups (500ml) stock to a pot. Bring to a boil, then reduce to medium-low heat and cook, covered, for 10 minutes, or until the pasta is cooked but still somewhat firm. Remove from the equation.
• Add the oil to a large saucepan and bring it to a boil over medium heat. Add the remaining 3 celery stalks to the pan with the anchovy and preserved lemon, thickly sliced on an angle. Cook for 2-3 minutes, occasionally stirring, until slightly softened.
• Finely chop the remaining 2 garlic cloves, then add to the pan with the chilli and simmer, occasionally stirring, for 1-2 minutes, or until softened. Thinly slice the fennel bulb with a mandoline, add to the pan and simmer for another 1-2 minutes.
• Season thoroughly, then add the verjuice and simmer for 2-3 minutes, stirring constantly. 5 thyme sprigs and the remaining stock Bring to a boil, then reduce to low heat and cook for 10 minutes, or until thoroughly warmed.
• Remove the chicken’s breast flesh and legs and cut them into thick slices before adding them to the pan. Cook for another 5 minutes before adding the kale and cooked quinoa. Cook for 5 minutes more, or until the kale has wilted. Season with salt and pepper and, if desired, lemon juice. If using, garnish with pepitas before serving.

Vegetable salad with Ricotta Salata with Kale, Fennel, and Radish

This salad is packed with nutrients and flavour and features the current dietary trend (kale).

1. fresh sourdough breadcrumbs, 1/2 cup (35g)
2. 2 tbsp extra virgin olive oil (plus a little more to sprinkle)
3. Kale leaves are thinly chopped from one bunch (stalks removed)
4. Lemon juice, 2 1/2 tbsp.
5. 4 thinly sliced radishes, trimmed
6. 1 finely sliced tiny fennel bulb
7. 2 finely sliced garlic cloves
8. 80g finely shaved Ricotta Salata or pecorino

METHOD

• Preheat the oven to 180 degrees Celsius. In a small baking dish, combine the breadcrumbs and oil. Set aside to cool after baking for 10 minutes or until golden.
• Combine kale, 1 teaspoon fake sea salt, and lemon juice in a mixing bowl. Combine well with your hands, then lay aside for 3-4 minutes, or until wilted. Toss together the radish, fennel, garlic, and breadcrumbs.
• To serve, scatter the cheese on top, drizzle with the remaining oil, and season with freshly ground black pepper.

Pomegranate green beans

A simple and beautiful Christmas side dish is green beans with pomegranate.

1. 500g trimmed green beans
2. 2 tbsp olive oil (extra virgin)
3. pomegranate molasses,
4. 1 tbsp (see notes)
5. 1 teaspoon of lemon juice
6. 2 tablespoons maple syrup
7. caster sugar, 2 tsp
8. pomegranate seeds, 1/3 cup (80ml)

METHOD

• In a saucepan of boiling, salted water, cook the beans for 3 minutes. Drain and refresh in an ice-cold bowl.
• Combine the oil, molasses, lemon juice, maple syrup, and sugar in a mixing dish.
• Serve the beans in a serving bowl with the dressing drizzled over them and pomegranate seeds sprinkled on top.
• Salad of chicken, barley, avocado, and grapefruit

In this warm salad with poached chicken, say goodbye to butter and embrace the creamy richness of avocados.

1. 1/2 cup (100g) washed and drained pearl barley
2. 2 chicken breast fillets (skinless)
3. 1 sliced avocado
4. 1/2 finely sliced red onion
5. 1 peeled ruby red grapefruit, cut into segments
6. 1 bunch watercress, picked sprigs
7. 1/4 cup parsley leaves, flat-leaf
8. 2 tablespoons pistachios, slivered.

LEMON CREAM DRESSING

1. 1 tiny egg yolk (55g)
2. lemon juice (two teaspoons)
3. Extra virgin olive oil, 1/3 cup (80ml)
4. 1 tablespoon cleaned and drained baby salted capers

METHOD

• Cook barley for 40 minutes or until cooked in a pot of simmering water. Set away after draining and refreshing.
• Meanwhile, cover chicken breasts with cold water and heat below the boiling temperature in a saucepan. Reduce heat to medium-low and cook for 15 minutes, or until chicken is done.
• Allow it chill for a few minutes before adding. With two forks, shred the meat, then set it aside to keep warm.
• In a separate dish, mix the egg yolk and the juice for the dressing. Drizzle in the olive oil slowly while whisking consistently until you get a light mayonnaise-style dressing. Season with salt and pepper, then divide dressing in half. One half should be set aside.
• Toss with the watercress after whisking a dash of water into the other half of the dressing.
• Combine the chicken, avocado, red onion, grapefruit, and barley in a mixing bowl. Toss in the watercress to mix, then serve on plates. To serve, sprinkle with parsley and pistachios, then drizzle with the remaining dressing.

Salad with heirloom tomatoes, basil, and sheep’s yoghurt

Craig Knudsen’s vivid heirloom tomato salad has a twist with rye bread crumbs and yoghurt.

1. 3 slices of toasted rye bread
2. 500g chopped heirloom tomatoes (mixed)
3. 100 millilitres of extra virgin olive oil
4. red wine vinegar, 1/4 cup (60ml)
5. basil leaves, 1 cup
6. 250g yoghurt made from sheep’s milk

METHOD

• In a food processor, grind rye into crumbs.
• Drizzle oil and vinegar over tomatoes on a serving plate. Season.
• Tear basil leaves and scatter them over the tomatoes and yoghurt.
• To serve, top with rye crumbs.

Salad of lamb, wild rice, and quinoa

This flavorful lamb and quinoa salad are bright and vivid.

1. wild rice, 1/2 cup (120g)
2. White quinoa, 3/4 cup (165g)
3. olive oil, 1/4 cup (60ml)
4. 2 lamb backstraps, 250g
5. 1 lime, cut in half
6. 1 finely sliced garlic clove
7. 1 tablespoon mustard (Dijon)
8. 1 teaspoon of honey
9. 100g roasted capsicum marinated in oil, drained, sliced
10. 2 finely sliced celery stalks
11. 1/2 cup (50g) roasted hazelnuts, skinned and chopped
12. 150 grammes of baby spinach
13. 125g crumbled goat’s feta

METHOD

• Bring the rice to a boil in a large saucepan with 1L (4 cups) water over medium-high heat. Reduce heat to medium-low and cook for 15-20 minutes, covered. Cook for another 10-15 minutes, or until the rice and quinoa are soft. Drain the water and set it aside.
• In the meantime, heat 1 tablespoon of oil in a skillet over medium heat. Season the lamb with salt and pepper, then add it to the pan with the lime halves cut-side down. For medium, cook the lamb for 3 minutes on each side. Set aside for 5 minutes to rest, loosely covered with foil.
• In the meantime, create the dressing by juicing the grilled lime and mixing it with the residual liquids from the lamb, garlic, mustard, honey, and the remaining 2 tablespoons olive oil, then seasoning.
• In a mixing dish, combine the remaining ingredients with the lamb and rice mixture, then drizzle with the dressing to serve.

Juices of orange, vanilla, and strawberry

1. 5 peeled oranges
2. 250 g strawberry punnet
3. 1/2 lemon’s juice
4. 1 teaspoon extract de Vanille

METHOD

• Juice the oranges and strawberries in a juicer and pour them into a jug.
• Combine the lemon juice and vanilla extract in a mixing bowl.

Orange, cranberry, and walnut salad with roast duck breast

In this French-inspired salad, succulent duck breast sits above a colourful orange, cranberry, and walnut bed.

1. Brown sugar, 1/4 cup (60g)
2. 2 oranges, finely grated zest and juice
3. 1 lemon, finely grated zest and juice
4. 1 tablespoon soy sauce
5. chicken stock, 1/2 cup (125ml)
6. 110g orange marmalade, 1/3 cup
7. 4 fillets of duck breast

SALAD WITH ORANGE, CRANBERRY, AND WALNUT

1. 2 tbsp. balsamic vinegar
2. olive oil, 1/4 cup (60ml)
3. three oranges
4. 2 wiltof leaves, divided, if large, ripped
5. 1/4 cup dill, chopped
6. 1/4 cup chives, chopped
7. a quarter cup of roughly chopped mint leaves
8. 1/4 cup coarsely chopped flat-leaf parsley
9. 1 celery heart, torn leaves
10. 1/4 cup (40g) dried cranberries, steeped for 10 minutes in boiling water and drained
11. 1/2 cup (50g) toasted walnuts, chopped

METHOD

• In a small saucepan, combine the sugar and 1/2 cup (125ml) water and cook over low heat until the sugar dissolves. 2 tbs marmalade, soy, stock, and citrus zest and juice Return to a boil, then lower to low heat and cook for 2-3 minutes, or until syrupy, before setting aside.
• In a chilly frypan, score the duck skin, season thoroughly, and place skin-side down. Cook for 5-6 minutes over medium-low heat, or until the fat has rendered and the skin is golden. Place on a baking tray, skin-side up, and brush with the remaining 2 tbs marmalade. Cook for 5 minutes for medium-rare or until done to your preference, then set aside for 3 minutes to rest.
• Return the sauce to low heat and add the duck’s resting juices.
• To create the orange, cranberry, and walnut salad, combine the vinegar, oil, and 1 orange’s finely grated zest and juice in a mixing bowl. Season. Combine the remaining salad ingredients, peeling and segmenting the remaining 2 oranges. Toss the salad with the dressing. Serve the duck slices with the salad and sauce on the side.

Salmon with papaya mojo that has been blackened

This smoky tropical dish will transport you to South America.

1. 1 tablespoon oregano, dry
2. 1 tablespoon paprika (sweet)
3. 3 smashed garlic cloves
4. Extra virgin olive oil, 1/4 cup (60ml)
5. 1kg fillet of skinless salmon
6. 2 tbsp sunflower seed oil

MOJO PAPAYA

1. Extra virgin olive oil, 1/4 cup (60ml)
2. 1 finely sliced tiny red onion
3. 1 papaya, peeled and cut into cubes
4. 2 cans black turtle beans, 400g each (see note), drained and rinsed
5. 1 coriander bunch, coarsely chopped leaves, with more to serve
6. 2 limes, finely grated zest and juice, plus lime halves to serve

METHOD

• Preheat the oven to 180 degrees Celsius.
• Season with oregano, paprika, garlic, and olive oil in a mixing bowl. Place the fish on a cutting board and rub the marinade all over the topside.
• Heat the sunflower oil over high heat in a flameproof, nonstick roasting pan. Warm the oil for 1-2 minutes until it begins to smoke, add the fish, marinated side down, and cook for 5-6 minutes, or until the flesh is browned. Transfer to the oven and bake for 10 minutes, or until the chicken is just cooked through but still slightly rare in the centre.
• Meanwhile, add all ingredients to a mixing dish, season with salt and pepper, and toss to combine to make the papaya mojo. Remove from the equation.
• Invert the fish onto a serving plate and serve with papaya mojo on top. Serve with lime halves and additional coriander leaves.

Salad of figs with cranberry jelly

Use a juicy little cranberry jelly and any berries you have on hand to add some zing to fresh seasonal fruit. You should start making this dish just before you intend to consume it.

1. cranberry juice, 2 cups (500ml)
2. caster sugar, 1/2 cup (110g)
3. 6 gelatine leaves, gold-strength
4. 8 ripe figs
5. 150 g mixed berries (summer) (such as blueberries and raspberries)

METHOD

• Afterwards, remove the leaves from the water and pat them dry.
• Meanwhile, in a small saucepan over medium-low heat, combine the cranberry juice and sugar and whisk until the sugar dissolves, then remove from the heat. Squeeze the gelatine to remove any extra water.
• Whisk the gelatine into the hot cranberry mixture until smooth, then drain through a sieve in a separate bowl.
• Pour into a container with a straight side so that the liquid is at least 1cm deep. To set, cover and chill overnight.
• Cut the figs into 1cm thick slices and put them on a platter or four attractive plates to serve. Place the jelly on a cutting board and cut it into 1cm cubes (or larger if you prefer). Serve the figs with the jelly and berries scattered on top.

Salad of broccoli and cauliflower with a nutty flavour

1. Cauliflower, sliced into florets, 800g
2. 500 g broccoli florets, sliced
3. marinated goats’ cheese jar (320g)
4. 1 lemon, zested and squeezed
5. 1/4 cup flat-leaf parsley, chopped
6. 1 medium green apple, thinly sliced
7. 45g dukkah with lemon and herbs
8. 1/2 cup sliced almonds (natural)

METHOD

• Bring a large pot of boiling water to a rolling boil in a stovetop oven. Return the pot to a boil with the cauliflower. 5 minutes in the oven Toss in the broccoli. 4 minutes in the oven Drain and place in a big dish of ice water to refresh. Add to a large bowl after draining.
• In a jug, drain 1/3 cup of the cheese’s oil. 2 tbsp lemon juice and parsley, whisked together. Combine the cauliflower, apple, and half of the dukkah in a mixing bowl—Salt & pepper to taste. Toss everything together.
• Place the cauliflower mixture on a plate to serve. Sprinkle the remaining dukkah, almonds, and lemon zest over the cheese. Serve.

Pizza with silverbeets, broccolini, and mozzarella

It’s pizza night on Sunday. This version is better than takeout, with healthy gourmet toppings.

1. 1 broccolini bunch
2. 1/2 bunch finely shredded silverbeet
3. 1 smashed garlic clove
4. 1 lemon zest, finely grated
5. 1 tbsp olive oil (extra virgin)
6. pesto, 1/4 cup (65g)
7. 2 pizza bases (round)
8. 2 tbsp parmesan cheese, finely grated
9. 250g bocconcini or fresh mozzarella, roughly torn
10. 2 rashers bacon, chopped into large chunks

METHOD

• Preheat the oven to 200 degrees Celsius. 2 baking trays should be lined with baking paper.
• Set aside the broccolini stalks after thinly slicing them. Blanch, the broccolini tops for 1-2 minutes in boiling, salted water until just tender, then add the silverbeet for the last 10 seconds. Drain and rehydrate with cool water.
• Combine the garlic, lemon zest, and oil in a mixing bowl, then toss the drained broccolini tops and silverbeet. Toss the vegetables in a little olive oil and season to taste.
• Sprinkle the parmesan and chopped broccolini stems over the pesto-coated pizza bases. Between the pizza bases, divide the mozzarella, bacon, and greens. Bake for 12-14 minutes, or until the cheese has melted and the crust is golden and crunchy. Serve immediately after cutting into slices.

Orange sauce on chocolate bread cake

1. 1 litre (4 cups) of milk
2. 1 ciabatta loaf (about 300g), crusts removed, cut into 2cm cubes
3. 100 g softened unsalted butter
4. 1/2 cup coarse breadcrumbs (35g)
5. 5 separate eggs
6. 250 grammes of caster sugar
7. 200g melting dark chocolate
8. 120g all-purpose flour
9. oranges (two)
10. 265g orange marmalade jar
11. 100ml cream (thickened)

METHOD

• Bring milk to a simmer, then pour over bread in a big mixing basin. Allow 1 hour for complete absorption.
• Preheat the oven to 180 degrees Celsius. A 22cm springform cake pan should be greased. Shake out any excess crumbs from the base and sides.
• Beat the yolks and sugar until thick and pale in an electric mixer. Slowly drizzle in the butter, beating continually. Combine the bread mixture, chocolate, and flour in a mixing bowl (there will still be lumps of bread).
• Separately, beat egg whites to soft peaks with a pinch of salt. Fold carefully into the batter. Pour into the pan and top with the rest of the crumbs. Bake for 40 minutes, then lower the temperature to 150°C and bake for another 50 minutes, or until a skewer inserted into the centre comes out clean. Let rest on a rack inside the pan.
• Meanwhile, peel 1 orange, cut into strips, and blanch for 1 minute in boiling water. To get rid of the bitterness:
• Repeat three times with fresh water.
• Remove from the equation.
• Grate the remaining orange zest finely and squeeze the juice into a pan with the marmalade and cream over medium heat—Cook for 15 minutes, or until the sauce is rich and thick.
• Blend in the blanched rind.
• Drizzle the sauce over the cake and serve.

Whiting fillets pan-fried with garlic kale.

The highlight of this exquisite pan-fried whiting recipe is sweet, earthy greens.

1. 1 large bunch (approximately 500g) kale, stems removed (see note)
2. 125g butter (unsalted)
3. 2 tbsp olive oil (extra virgin)
4. 3 finely chopped garlic cloves
5. a half-teaspoon of chilli flakes
6. olive oil, 1/3 cup (80ml)
7. 1/4 cup plain flour (35g)
8. 8 whiting fillets (about 550g), skinned

BLANC BEURRE

1. a quarter cup (60ml) of dry white wine
2. white wine vinegar, 1/4 cup (60ml)
3. 1 finely sliced eschalot
4. 1 tbsp lemon juice, with additional wedges to serve
5. 200g unsalted butter, cold, chopped

METHOD

• Bring the wine and vinegar to a boil in a saucepan for the beurre blanc—season with eschalot. Reduce heat to low and simmer for 6-8 minutes, or until the liquid has mostly evaporated (approximately 1 1/2 tablespoons should be left).
• 2 teaspoons lemon juice Return to a clean saucepan and warm for 30 seconds over medium heat. Reduce the heat to a low setting. Add the butter one piece at a time, constantly whisking to ensure that it melts before adding more. Take the pan off the heat and stir in the remaining 2 teaspoons of lemon juice. Set aside and keep warm after seasoning with salt and pepper to taste.
• In the meantime, blanch the kale for 5 minutes in salted boiling water or until just tender. Drain. Melt butter and extra virgin olive oil in a pan over medium-high heat. Cook, constantly stirring, for 1 minute or until garlic and chilli are aromatic. Season kale and toss to coat. Cook for another 10 minutes, or until the potatoes are soft.
• In a pan over medium-high heat, heat the olive oil. Season the flour with salt and pepper, then coat the fillets in it, shaking off any excess. When golden brown, remove from the heat and serve.
• To serve, divide the kale and fish amongst plates, spoon over the sauce, and garnish with lemon wedges.

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