there's such a lot of kind of noise about what is and what isn't healthy
关于什么健康，什么不健康，众说纷纭
I don't want you to eat healthy food because you have to
我不想你吃健康的食物，因为你必须得吃
I want you to eat healthy food because it's delicious
我希望你吃健康的食物，因为它很美味
This is a dinner that I absolutely love
这顿晚餐绝对是我的大爱
lemon sole courgettes, Jersey royal new potatoes, and a mint chili and black olive sauce
柠檬比目鱼，泽西皇家土豆，薄荷辣椒和黑橄榄酱
super healthy balanced and delicious
健康均衡，营养美味
so first up I've got some Jersey royal new potatoes
首先将泽西皇家土豆
washed and scrubbed then cooked in a pan of boiling water for 15 minutes
洗净削皮，然后放入一锅沸水中煮15分钟
and then I've got these lovely courgette so split them in half and then into quarter
然后将这些可爱的小胡瓜切成两半，分成四份
it's this seedy part here that's really bland and watery and it's not great to eat
中间的部分，平淡无味，口感也不好
so what we want to do is get rid of it
所以我们把它去掉，
so I'm gonna cut it into quarters lengthwise
将其纵向切成四等份
just Nick out that little center part there okay
把中间的部分划掉
Chuck your courgettes roughly into one centimeter chunks
小胡瓜切成一厘米左右长的块状
then finely slice four cloves of garlic
四瓣大蒜切成薄片
get a pan going on a high heat with one tablespoon of olive oil
锅烧热，倒入一大汤匙橄榄油
throw in your courgettes and garlic and season lightly with salt and pepper
加入小胡瓜和大蒜，一点盐和胡椒调味
and then you just want to turn the heat down to sort of a medium
调至中火
and get it shaken into one layer and then we're gonna go that lid on top
平整地铺满一层，盖上盖
so after about 15 minutes if you notice on the top of the pan here
15分钟后，如果你注意到锅的顶部
there's humidity all the kind of things built up and it's dripping back down onto the courgettes
你会发现上面都是蒸汽，蒸汽聚集在一起，又滴到西葫芦上
so it's slowly frying whilst in a humid atmosphere
西葫芦在水分作用下慢慢煎着
which is gonna make it super super sweet
这会让西葫芦超级超级甜

okay so new potatoes are done drain them off and place them on the board
好了，泽西皇家土豆做好了，沥干水，放到案板上
then lightly crush them before adding to the dish
然后轻轻压碎，放入菜里
beautiful colors are amazing and then last but not least
颜色看起来很有食欲，最后重要的一点是
in with 150 grams of spinach and just stir that through and this all will very very quickly
加入150克菠菜一起搅拌，做起来很快
and by the way the spinach and the courgettes are really high in folic acid
顺便说一下，菠菜和西葫芦的叶酸含量很高
good for the ladies if they're pregnant
对怀孕的女士好处多多哦
and really high in vitamin C as well, so loads of good stuff in there
而且维生素C含量也很高，里面可是有不少好东西呢
a game shake it flat and turn down to a low heat
温度调低
then you're ready for your protein in the form of flaky white fish
然后我们来补充蛋白质，就是这条白色的鱼
I'm gonna cook the fish on top of this veg so we're gonna steam it
把鱼放在蔬菜上面，先煮再蒸
so it's clean no fat involved at all this is 120 grams here beautiful portion
鱼已经清洗干净，没有任何脂肪，这是120克，上好的鱼肉
any nice flat white fish would be brilliant in this recipe
这道菜里加入白鱼是明智之选
simply lay the fish on top of the veg
把鱼放在蔬菜上面就行了
place the lid on top and cook for 5 to 6 minutes
盖上盖，煮5到6分钟
in that time I'm gonna make a beautiful sound sir, it's so simple
在这段时间里我要发出些悦耳的声音，很简单
finely chopped half a bunch of mint, 1 chili and 1 spring onion along with 6 my leaves
半束薄荷叶，1个辣椒，1根葱的6片叶子
squeeze them and then remove the PIP
橄榄挤压去核
you want to try and buy the olives with the pips in
你可以试着去买里面带核的橄榄
because the ones with the pits out a kind of a bit briny
因为没有核的话会有点咸
a bit dry and not very tasty
有点干，不太好吃
so just squeeze them out the flavours ten times better
所以只要把核挤出来，味道就会好上十倍
chop them up then mix all of those ingredients together
切碎，然后把所有的材料混合在一起
it's a nice quick sour or sauce to make
这是一道速制酸酱汁
so you don't have to do it in advance or anything like that
所以你不需要提前做，或者干什么
and it's particularly good with any meat any fish any vegetables toast pizza
特别适合肉类、鱼、蔬菜、烤披萨的佐菜
I mean it's good with anything really it really is
我是说，它搭配什么菜都很好吃，真的真的
add the juice of one lemon 1 tablespoon of extra virgin olive oil
加入柠檬汁，1汤匙特级初榨橄榄油
and give it a good old toss
搅拌一下
got heat it's got freshness I'm very excited
补充了热量，吃起来很鲜，我有些激动
this is at about 5 minutes so let's have a little look
大概煮了5分钟，我们来看看
it's done you know once you can kind of flake that fish and it's gone white, is done
好了，一旦片状鱼颜色变白，就煮好了
but don't don't don't overcook it
但煮的时间千万不要太长
let's plate this up
盛起装盘
absolutely gorgeous and then don't forget you've got loads more veg to go as well
绝对美味，别忘了你还有很多蔬菜可以吃
flavor loads of it and the sweetness from the courgette is awesome and then just get this sound sick
口味丰富，小胡瓜的甜度很好，然后是佐菜
lay it across half of the fish
把它放在鱼的中间
hmm that's really up there I mean for me because the flavors are so bright
嗯，是我要的味道，超赞
and who would have thought eating so much veg would be so flipping delicious
谁会想到会吃到这么多如此美味的蔬菜呢
you got to try that one that method of cooking the courgettes with the potato isn't a fish
你得换一下，试试西葫芦搭配土豆怎么样
it's a really good one
真的很好吃哦