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Introducing the Forking Diet
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Healthy dinners with friends

Healthy dinners with friends

Marinated mint courgettes
Red mullet with wild rice

Marinated mint courgettes

Preparation 10 minutes
Marinade 3 hours
Serves 4

4 small courgettes
2 tomatoes
juice of 1½ lemons
sprig of parsley
sprig of mint
1 tablespoon olive oil
salt and freshly-ground pepper

Wash and dry the courgettes and tomatoes (don’t peel).
Remove the seeds and cut the courgettes into thin slices.
Remove the seeds and dice the tomatoes.
Place the courgettes and tomatoes in the bottom of a dish.
Wash and dry the herbs. Cut the parsley and about 20 mint leaves, using scissors. Mix and sprinkle over the courgettes and tomatoes.

Prepare the marinade: Mix the lemon juice with the salt, pepper and olive oil and pour over the vegetables. Mix very gently.
Cover with cling-film and leave in the fridge for 3 hours.

Red mullet with wild rice

Preparation 40 minutes
Cooking time 40 minutes
Serves 4

4 mullets
200g wild rice
handful of seaweed
1 onion
2 cloves of garlic
juice of 1 lemon
1 bouquet garni
1 ½ glasses of dry white wine
2 tablespoons vinegar
1 tablespoon olive oil
cooking salt
salt and freshly-ground pepper

Ask for de-scaled and filleted mullets and if you get your fish from a fishmonger ask for seaweed there too.
Rince, salt, pepper and add half the lemon juice to your fish, and put them in a steamer. Sprinkle with seaweed. Set aside while you boil 50cl of water along with the wine, vinegar, bouquet garni, peeled garlic and onion. Leave to simmer for 20 minutes with the lid on.

Meanwhile, cook the wild rice in salted water for about 15 minutes according to the instructions on the packet.
When the 20 minutes are up, start steaming the mullets, covered, for 10 minutes.
Heat the olive oil gently in a pan, along with the rest of the lemon, stock, salt, pepper and the garlic (remove from the other pan and crush with a fork). Heat gently, stirring, for 10 minutes.

Drain the rice and serve with the mullets on top and the sauce on the side.


Sarah Horrocks
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Article Plan Introducing the Forking Diet
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