Veggies
Nutrition

Healthy Dinner Recipes

Never know what to eat for dinner? We’ve got two staple dinner recipes we know you’ll love.

You don’t have to choose between taste and nutrition! These simple recipes have both covered (without spending hours in the kitchen).

Oven roasted fish with creamy sauce

Warming, creamy and protein-packed, this dinner covers all bases! It’s easy to knock together after a long day and served with fresh green salad will keep your body healthy and happy.

4 servings

Fish and potatoes:

  • 10 potatoes
  • 1 tsp olive oil
  • Salt
  • White pepper
  • 3 bell peppers - use different colors for bonus nutritional (and fun) points!
  • 800 grams cod/hoki fillet

Sauce:

  • ½ cup turkish yogurt
  • ½ cup low fat cottage cheese (< 1 % fat)
  • 3 cloves garlic, pressed
  • Salt
  • Pepper
  • 3 tbsp chopped parsley or dill

Salad to serve (optional):

  • Green salad leaves
  • Cucumber
  • Tomatoes
  1. Preheat the oven to 250C.
  2. Rinse the potatoes carefully in warm water.
  3. Slice the potatoes in 1cm cubes and line them on one half of a prepared baking tray. Next, pour over half teaspoon of olive oil and salt lightly. Cook in the middle of the oven for about 10 minutes.
  4. Start by chopping up your peppers and then slicing the fish fillets, about five centimeters wide a piece. Place the fish and peppers on the other side of your baking tray, then pour the rest of the olive oil and salt and sprinkle the fish with pepper.
  5. Cook for another 10 minutes.
  6. To make your sauce, simply mix the yogurt and cheese with the garlic, salt, pepper and chopped herbs.

Serve with about 200 grams of green salad (greens, cucumber, tomato) per serving.

Nutritional value per serving: 442 kcal, 45.5g protein, 44g carbohydrates, 9.3g fat, 9g fiber.

Scandi Veggie Hash (vegan optional)

If you’re looking for healthy comfort food, this warming veggie hash will go down a treat. Our top tip? Be sure to make extra for tomorrow - this is perfect lunchbox nutrition.

4 servings

  • 300g potatoes
  • 150g yellow carrot
  • 150g orange carrot
  • 250g edamame beans (green soybeans)
  • 170g boiled chickpeas
  • 150g grilled and pickled red pepper
  • 2 tsp worcestershire sauce
  • 8 eggs or 250g tofu
  • Salt and pepper to taste
  • 250 grams of pickled red beets to serve (optional)
  1. Peel and chop the potatoes and carrots in 1cm cubes, then add them to a covered pan on the stove at a medium heat for 15 minutes.
  2. Add edamame beans and chickpeas to the pan and fry until warm.
  3. Chop the grilled pepper into small pieces and add it to the mixture to cook through.
  4. Season your hash with Worcestershire sauce, salt and pepper.
  5. Fry the eggs or Tofu and serve on top of the hash with pickled beets.

Nutritional value per serving: 448 kcal, 28g protein, 73g carbs, 15g fat, 11g fiber.

A note on cooking

Mixing up your dishes will help make cooking healthy food a joy rather than chore. Looking to get more adventurous in the kitchen? Follow these simple guidelines to mix and match your meals!

In every serving:

  • Make sure you’re getting a good serving of protein-based food such as fish, chicken, eggs, dairy or vegetarian options.
  • Include low-processed carbohydrate sources like boiled potatoes, whole grain rice, oats, root vegetables or fruit.
  • Make sure you’re eating at a large serving of vegetables, fruits or berries.
  • Choose food with healthy fats, such as nuts, fat fish, eggs or olive oil.
  • Try to drink 500 ml of water with your meal. Hydration is key!

Looking for more healthy eating tips? Don't miss this guide to fuelling your workouts.

All that’s left is for you to get creative in the kitchen! Follow us on social media @SevenWorkouts for more nutrition tips - and don’t forget to tag us if you try the recipes!