2 sets of exercises:
walking on the spot
straight arm plank
lying leg holds
lying inner leg taps
pelvic floor kicks
(Approx 545 kcal per serving)
200g floury potatoes, scrubbed (such as Rooster or Maris Piper)
4 tsp olive oil (20g)
25g plain flour
2 tbsp low fat milk (30g – 1.5% fat)
40g fresh white breadcrumbs (or use dried often known as panko)
40g porridge oats
250g boneless cod fillets, skinned
100g salad leaves (mixture of watercress, rocket & spinach)
7 yellow cherry tomatoes
1 tsp snipped fresh chives (5g)
2 tbsp natural yoghurt (30g – 3% fat)
1 tsp sweet chilli sauce (5g)
sea salt and freshly ground black pepper
Preheat the oven to 200C / 400F / gas mark 6. Peel the potatoes and then using a small sharp knife, cut it into even-sized wedges. Place in a pan of boiling water and cook for 2 minutes until almost tender but still holding their shape. Arrange on a baking sheet lined with parchment paper and drizzle with two teaspoons of the olive oil, tossing to coat evenly. Season lightly with salt, if using and put in the top shelf of the oven. Roast for about 25 minutes until cooked through and golden brown, turning half way through to ensure that they cook evenly – a tongs can be helpful for this.
Meanwhile, put the flour into a shallow dish and season lightly with salt, if using and plenty of freshly ground black pepper. Break the egg into a bowl and add the milk, then beat to combine with a fork. Mix the breadcrumbs and oats in a separate bowl and line the three bowls up alongside each other with an empty plate ready for the coated cod.
Using a small sharp knife or a scissors, cut the cod into strips. In small batches of 2-3 pieces toss the cod strips in the flour and toss to coat, shaking off any excess. Dip in the beaten egg mixture and then roll in the breadcrumbs. Put on the plate while you finish off the remainder.
Arrange the cod goujons on a separate baking sheet lined with parchment paper and spray the remaining two teaspoons of oil over one side of all the goujons, turning them over to ensure they are all lightly coated evenly. Place in the oven and cook for 15-20 minutes until cooked through and tender.
Arrange the cod goujons on plates with the potato wedges and arrange the watercress with cherry tomatoes that you’ve cut in half alongside and scattered with the chives. Put the yoghurt into small dishes or straight on to the pates and drizzle with half the chilli sauce to serve.
The cod goujons can be made up to 2 days in advance and kept covered with clingfilm on a plate in the fridge. They also freeze very well – simply lay out on a plate lined with parchment paper well spaced apart until frozen solid then put into freezer bags and use as required. If you cook them from frozen allow an extra 10-15 minutes in the oven until they are cooked through and tender.