"You say you don't have the time to cook healthy food?"

You got it! Dinner in 30 minutes is actually possible.  A famous Food Network celebrity had an entire show dedicated to it.  The concept is a good one as it leaves no excuse to prepare a solid meal.  No need to order out and or make an unhealthy food choice; this time, you are in control and going to eat healthy

Here is a nice, relatively light meal that quick to make, healthy and a great meal for us cyclist. Packed with healthy carbs, lots of greens, and plenty of protein, this meal is a favorite post-rde, early evening recovery choice in our kitchen. 

Ingredient List:

Small Yukon Gold Potatoes

Chard or Kale

Favorite Portion of Fish

Spanish Smoked Paprika (Pimenton)


Chili Flake

Extra Virgin Olive Oil - XVO

Salt & Pepper

For the potatoes

  •  Set your oven at 375 degrees and on the convection setting.
  •  Slice the potatoes about 1/4 “ thin slices.
  •  Toss with olive oil, salt, pepper and the paprika.  A few shakes of dried rosemary always works nicely too if you have it.
  •  Arrange on a baking sheet or a casserole dish fanned out.  This will allow for a faster cook time.
  •  In the oven they go.  30 minutes or till tender

For the Greens

  • Wash the greens thoroughly and shake dry.
  • Cut about 1 inch off the bottoms and discard.
  • Slice the greens into ½ inch pieces.
  • In a large sautee pan combine olive oil and the garlic which you have already slivered very thin.
  • Bring up to medium heat in order to “lightly toast” the garlic.
  • Add a sprinkle of chili flake.
  • Add the greens to the pan and stir to coat.
  • Add seasoning to taste and stir to incorporate.
  • A quick splash of water and a lid to cover expedites the braising process at this point.
  • Check your heat and turn down slightly as need.

For the the fish

  • Season with salt and pepper on the flesh side only.
  • Prepare a blue steel pan or a non stick pan will work.
  • Burner on high-preheat the pan.
  • Once hot, add a drizzle of oil and lay the seasoned side of the fish down first. Taking care not to splash and burn ones self.
  • Allow to cook for 3 minutes and carefully turn the fish to the other side.
  • Adjust temp of burner at this point if needed and allow fish to cook through.

Plate up

  • Arrange the potatoes, greens and fish on the plate however your creative self feels is appropriate.
  • Drizzle with a little XVO and perhaps a squeeze of Meyer Lemon as they are in season now.
  • Eat and Enjoy!

There you have it.  A simple, easy preparation, quick cook time and healthy, satisfying meal all rolled into one.  


Chef Ritchie 


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