4 sets of exercises:
walk on the spot
squats/side leg raise
full /half side leg raise
single leg pelvic floor kick
(Approx 540 kcal per serving)
80g wholegrain rice
5 tsp olive oil (25g)
1 red pepper
1 yellow pepper
1 green pepper
2 x 150g boneless haddock fillets, skinned (ask the fish counter to do this)
200g salsa (readymade from a carton or jar)
20g light cream cheese (such as Philadelphia)
small handful flat-leaf parsley leaves (optional)
sea salt and freshly ground black pepper
Rinse the rice well in a sieve and then add to the pan with 250ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on – you’ll need 100g of cooked rice in total or if you are short of time use the microwavable sachet for convenience.
Meanwhile, heat a wok or large frying pan over a medium heat. Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Add half the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.
Cut the peppers in half and remove and discard the core and seeds, then thinly slice. Stir into the onion and continue to cook for another 8-10 minutes until the peppers are completely tender.
Heat a separate large non-stick frying pan over a medium heat. Season the haddock fillets lightly with salt, if using and add plenty of freshly ground black pepper. Add half the oil to the pan and swirl it around then add the fish fillets, presentation side down and cook for 3-4 minutes until golden brown and a nice crust has formed. Leave it alone and don’t be tempted to keep turning it or this lovely caramelisation will not happen.
Using a fish slice, turn the fillets over and cook for another 3-4 minutes until cooked through and tender. To test the haddock is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to opaque.
Stir the salsa into the onion and pepper mixture with the cream cheese and simmer for another 1-2 minutes until slightly reduced and thickened.
Divide the rice among the plates and put a piece of the haddock on each one, then spoon over the salsa to serve and garnish with the parsley if liked.
The pepper sauce can be made in advance and kept in an airtight container for up to 3 days in the fridge and of course haddock can be very successfully frozen for up to 1 month in suitable freezer bags.