Kingdom Fitness

Ingredients 

• 2 or 3 peppers – mixed colours, 
• Handful Cherry tomatoes 
• 2 Courgettes
• 2 Red onions
• 1 Aubergine
• 2 tbsp olive oil 
• 2/3 gloves of garlic 
• 1 tbsp of mixed herbs 

Fish

• 2 Cod fillets 
• 2 Lemons 
• 1 Glove of garlic 
• 2 tbsp of plain flour 
• 1 tsp of fish or all-purpose seasoning (optional). If using more can be added according to taste

Method 

Vegetables. Cut vegetables into cubes, wash, and place in a baking tray or roasting dish. Coat in olive oil, add garlic and seasoning if using. Roast in a preheated oven for 35 min at 180°C.

Cod Fillets. Gently wash Cod fillets in cold water. Sprinkle with the juice of one lemon. If using seasoning season with your seasoning of choice. Place in a pan.

White Sauce. Mix flour and water in a cup. Add the juice of the remaining lemon. Mix the mixture together until smooth. Once smooth, pour over the cod fillets. Feel free to add more water if the sauce is too thick. Simmer on low heat for approx. 10 minutes or until fish is cooked through.

Plate and serve with the roasted vegetables.

Ingredients 

• Approx. 2 handfuls of washed kale 
• 1 medium size butternut squash 
• 2 red bell peppers 
• 2 tbsp olive oil 
• salt and pepper according to taste 

Method 

1. Peel the butternut squash and cut into cubes. (It’s optional as to whether you wish to leave the skin on) 
2. Rinse the butternut squash cubes and then place on a baking tray.  
3. Coat with oil and roast in the oven at 180 for approx. 35 min or until soft.
4. Rinse and cut peppers. 
5. Rinse and kale. 
6. Add oil to the frying pan and heat on a low heat. 
7. Once the oil is heated add the peppers and kale.  
8. Sauté for 5 min on a low heat.
9. Add butternut squash season with salt and pepper. Gently stir together and it’s ready to serve.