It’s important to have basic fallback meal for busy and/or starving nights. My fallback dinner of choice consists of fish, something green, and something starchy. A protein with two sides including a starch is a basic guidelines I learned to follow in eating disorder treatment, and it’s become something of a safety to me.
My favourite fish is salmon, hands down. I simply preheat the oven to 380 – 420 degrees F, depending on the oven and the freshness of the fish. (Slightly frozen fish cooks at a higher temperature while super fresh fish can cook at 380 and turn out incredibly tender and flaky.) You can season it with fresh ground black pepper and a sprinkle of salt, and then pure maple syrup (favourite!), or dijon mustard and honey, or soy sauce. I also love trout, halibut, tilapia. If you can’t get decent fresh fish, because you don’t live on the glorious east coast like me, President’s Choice frozen fish fillets are affordable and healthy.
For greens, you have many quick options. Always buy something green on your grocery trip. Favourite options include:
– Asparagus (fry in a little olive oil over medium heat, tossing frequently, w salt & pepper)
– Brussels Sprouts (boil until fork can go through and bright green, 7ish minutes)
– Steamed Greens like Kale, Swiss Chard or Beet Greens (heat 2 Tbsp olive oil in pot over LOW heat, cook garlic & chili flakes in it for 2 min. Wash green and remove from stems, tearing into medium pieces. Throw all in pot and cover for 5 minutes. Remove lid and flip greens so cooked ones are on top. Steam for another few minutes, then remove from heat, and stir in a little bit of butter, salt and pepper. DELISH.
– Green Beans (cut off tips and pull out strings, boil for 4-5 minutes till tender, then toss with basil pesto and/or garlic. Pesto green beans are like SPAGHETTI CHIPS – try it. So addictive.)
For starch, I usually boil baby potatoes with the skin, and then toss them with a hint of olive oil or butter, and salt & pepper and maybe herbs. Sometimes I mash them, or sometimes I cut sweet potatoes into fries. Depends on what I’m craving. Quick brown rice also works as a good side in this meal.
Serve with juice or milk or wine.