LIST - Ontrac5

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Athlete who loves to cook easy and healthy recipes

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Recipes
- Breakfast
- Lunch
- Main
- Pasta
- Salads
- Seafood
- Appetisers
- Meat
- Dessert
Contact

Home
About
Recipes
- Breakfast
- Lunch
- Main
- Pasta
- Salads
- Seafood
- Appetisers
- Meat
- Dessert
Contact

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By date
By Category
List

LIST

Appetisers

Giant Tuna Sushi Roll
Loaded Beef Nachos
Rice Paper Dumplings
Smashed Potatoes with Chimichurri

Breakfast

Easy Mango Chia Pudding
Egg & Veggie Breakfast Wrap
Vegetable Frittata

Dessert

Date Caramel Apple
Rocky Road – The ultimate holiday treat

Lunch

Caprese Sandwich
Chicken & Avocado Rice Salad
Chicken & Chorizo Burrito
Chicken Caesar Lettuce Wraps
Chickpea, Sweet Potato & Roast Chicken Salad
Cob Loaf Chicken Sandwich
Crispy Rice Chicken Salad
Easy Beef Burrito Lettuce Wrap
Easy Tuna Salad
Egg & Avocado Lettuce Boats
Giant Tuna Sushi Roll
Healthy Roasted Vegetable & Chicken Pita
High Protein Tuna Melt
Lamb Arayes
Peri Peri Chicken Bowl
Pesto Chicken Panini
Rice Paper Dumplings
Roasted Salmon & Greens
Taco Salad
Thai Basil Fried Rice

Main

Air-Fried Karaage Chicken with Red Curry
Char Kway Teow
Chicken Gyros (Souvlaki)
Chicken Pad See Ew
Chipotle Chicken Quesadillas
Crispy Air Fryer Eggplant with Risoni
Delicious Steak Burrito Bowl
Easy Miso Salmon Ramen
Fish Tacos with Grilled Pineapple & Crunchy Slaw
Greek Style Lamb Chops
Healthy Beef Tortilla Bowls
Honey Soy Prawn Noodle Stir Fry
Oven-Baked Beef Quesadillas: An Easy Crowd-Pleaser
Quick Chicken Hokkien Noodles
Slow-Cooked Lamb Souvlaki with Homemade Yoghurt Sauce
Thai Basil Pork Stir Fry with Fried Egg
Veggie Beef Burgers
Yellow Fish Curry

Meat

Chicken Gyros (Souvlaki)
Chicken Pad See Ew
Chipotle Chicken Quesadillas
Delicious Steak Burrito Bowl
Greek Style Lamb Chops
Lamb Arayes
Slow-Cooked Lamb Souvlaki with Homemade Yoghurt Sauce
Veggie Beef Burgers

Pasta

Eggplant & Sausage Pasta
Lobster Linguini
Pasta Alla Zozzona
Seafood Angel Hair Pasta
Slow-cooked Beef Ragu with Pappardelle
Spaghetti & Meatballs
Spicy Nduja Sausage Pasta
Spinach and Ricotta Ravioli with Basil Pesto

Salads

Chicken & Avocado Rice Salad
Chickpea, Sweet Potato & Roast Chicken Salad
Crispy Rice Chicken Salad
Easy Mango, Chicken & Avocado Salad
Easy Peanut Noodle Salad
Easy Tuna Salad
Peri Peri Chicken Bowl
Roasted Salmon & Greens
Shredded Chicken & Rice Bowl
Smashed Potatoes with Chimichurri
Taco Salad

Seafood

Baked Fish Parcels with Ginger Soy Dressing
Char Kway Teow
Easy Miso Salmon Ramen
Honey Soy Prawn Noodle Stir Fry
Lobster Linguini
Roasted Salmon & Greens
Seafood Angel Hair Pasta
Yellow Fish Curry

Categories

Appetisers
Breakfast
Dessert
Lunch
Main
Meat
Pasta
Salads
Seafood

Tags

Asian 12 avocado 5 BBQ 3 beef 5 Breakfast 3 Brown Rice 2 Burrito 2 Cheese 3 chicken 16 Easy 19 egg 2 fish 4 garlic 2 Greek 3 Healthy 11 italian 10 Lamb 3 Lettuce 2 Lunch 13 Mango 2 meat 4 Mexican 9 Noodles 2 pasta 8 pesto 2 Pork 2 Prawns 3 Quick 13 Quinoa 2 Rice 4 Roasted Vegetables 2 salad 8 Salmon 2 sandwich 3 Sausage 3 Seafood 3 Souvlaki 2 spaghetti 2 Stir Fry 2 Stirfry 2 Summer 2 Tuna 3 Vegetables 14 wok 2 Wraps 5

FISH TACOS WITH PINEAPPLE & SLAW
Ingredients
Serves 8
Fish marinade
1kg firm white fish fillets (cod, barramundi, or snapper)
3 tablespoons olive oil
1 tbsp paprika
1 tbsp oregano
1.5 teaspoons cumin
1/2 lime, juiced
Salt and pepper to taste
Slaw:
2 cups red cabbage, shredded
2 cups green cabbage, shredded
2 medium carrots, peeled into ribbons
1 lime, juiced
2 tablespoons olive oil
Salt and pepper to taste
Grilled Pineapple & Avocado Topping
425g canned pineapple slices
2 avocados, diced
1 ½ cups corn kernels (grilled or fresh)
1 red onion, finely diced
½ cup parsley, finely chopped
Sauce:
1 cup sour cream or yoghurt
3 tablespoons Sriracha
2 tablespoons lime juice
To Serve:
15 small tortillas (corn or flour)
Lime wedges
Instructions
Marinate the Fish
Rub the fish fillets with the marinade ingredients.
Grill the Pineapple and Corn
Preheat your BBQ to medium-high heat. Grill the pineapple slices for 2–3 minutes per side, until charred. Chop the grilled pineapple into bite-sized pieces.
Place the corn on the BBQ and cook for 7–10 minutes, turning occasionally, until charred and tender. Remove from the grill and cut the kernels off the cob.
Grill or Pan-Fry the Fish
Grill or pan-fry the fish fillets for 3–4 minutes per side, or until the fish flakes easily with a fork. Once cooked, break the fish into large chunks.
Sauce
In a small bowl, combine the sauce ingredients until smooth. Set aside.
Pineapple & Avocado Topping
In a bowl, combine the Pineapple & avocado topping ingredients. Mix gently.
Prepare the Slaw
In a large bowl, toss together the slaw ingredients.
Assemble the Tacos
Warm the tortillas on the BBQ for 1–2 minutes. Then layer each tortilla with a scoop of slaw, chunks of grilled fish, and the pineapple & avocado topping. Top each taco with a squeeze of fresh lime, drizzle with the sauce, and serve immediately. Enjoy!

on.trac5

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FISH TACOS WITH PINEAPPLE & SLAW Ingredients Serves 8 Fish marinade 1kg firm white fish fillets (cod, barramundi, or snapper) 3 tablespoons olive oil 1 tbsp paprika 1 tbsp oregano 1.5 teaspoons cumin 1/2 lime, juiced Salt and pepper to taste Slaw: 2 cups red cabbage, shredded 2 cups green cabbage, shredded 2 medium carrots, peeled into ribbons 1 lime, juiced 2 tablespoons olive oil Salt and pepper to taste Grilled Pineapple & Avocado Topping 425g canned pineapple slices 2 avocados, diced 1 ½ cups corn kernels (grilled or fresh) 1 red onion, finely diced ½ cup parsley, finely chopped Sauce: 1 cup sour cream or yoghurt 3 tablespoons Sriracha 2 tablespoons lime juice To Serve: 15 small tortillas (corn or flour) Lime wedges Instructions Marinate the Fish Rub the fish fillets with the marinade ingredients. Grill the Pineapple and Corn Preheat your BBQ to medium-high heat. Grill the pineapple slices for 2–3 minutes per side, until charred. Chop the grilled pineapple into bite-sized pieces. Place the corn on the BBQ and cook for 7–10 minutes, turning occasionally, until charred and tender. Remove from the grill and cut the kernels off the cob. Grill or Pan-Fry the Fish Grill or pan-fry the fish fillets for 3–4 minutes per side, or until the fish flakes easily with a fork. Once cooked, break the fish into large chunks. Sauce In a small bowl, combine the sauce ingredients until smooth. Set aside. Pineapple & Avocado Topping In a bowl, combine the Pineapple & avocado topping ingredients. Mix gently. Prepare the Slaw In a large bowl, toss together the slaw ingredients. Assemble the Tacos Warm the tortillas on the BBQ for 1–2 minutes. Then layer each tortilla with a scoop of slaw, chunks of grilled fish, and the pineapple & avocado topping. Top each taco with a squeeze of fresh lime, drizzle with the sauce, and serve immediately. Enjoy!

3 days ago

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1/12

CRISPY RICE CHICKEN SALAD
Ingredients
Serves 4
Crispy rice:
3 cups cooked and cooled white rice (I use Jasmine or Basmati)
2 tbsp soy sauce
2 tsp sesame oil
1 tbsp olive oil
Chicken marinade:
1kg chicken thigh
2 tbsp hoisin sauce
2 tbsp soy sauce
3 garlic cloves, minced
1 small knob of ginger, minced or grated
Salad:
4 cups wombok cabbage, thinly sliced
1 cup snow peas, sliced into match sticks
1.5 medium carrots, sliced into match sticks
2 spring onions, sliced
1/2 cup slivered almonds, toasted
Dressing:
4 tbsp white vinegar (just ordinary vinegar)
2 tbsp honey
2 tbsp soy sauce, **all purpose or light
2 tsp sesame oil
5 tbsp olive oil
Instructions
Crispy Rice:
Preheat the oven to 200°C fan-forced.
Spread cooked and cooled rice onto a tray. If using microwave rice, skip heating and spread directly.
Mix soy sauce, sesame oil, and olive oil into the rice and flatten it into a thin layer on the tray.
Bake for 40–50 minutes, stirring every 10–15 minutes to ensure even browning.
Chicken:
In a bowl, marinate the chicken thighs with hoisin sauce, soy sauce, garlic, and ginger.
BBQ or pan-fry the chicken until cooked through. Remove, let it rest briefly, and slice thinly.
Dressing:
Combine all dressing ingredients in a jar and shake well to emulsify.
Assemble the Salad:
In a large serving bowl, layer the cabbage, snow peas, carrots, spring onions, and toasted almonds. Add the sliced chicken and crispy rice. Drizzle with dressing and toss to coat. Serve immediately.

on.trac5

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CRISPY RICE CHICKEN SALAD Ingredients Serves 4 Crispy rice: 3 cups cooked and cooled white rice (I use Jasmine or Basmati) 2 tbsp soy sauce 2 tsp sesame oil 1 tbsp olive oil Chicken marinade: 1kg chicken thigh 2 tbsp hoisin sauce 2 tbsp soy sauce 3 garlic cloves, minced 1 small knob of ginger, minced or grated Salad: 4 cups wombok cabbage, thinly sliced 1 cup snow peas, sliced into match sticks 1.5 medium carrots, sliced into match sticks 2 spring onions, sliced 1/2 cup slivered almonds, toasted Dressing: 4 tbsp white vinegar (just ordinary vinegar) 2 tbsp honey 2 tbsp soy sauce, **all purpose or light 2 tsp sesame oil 5 tbsp olive oil Instructions Crispy Rice: Preheat the oven to 200°C fan-forced. Spread cooked and cooled rice onto a tray. If using microwave rice, skip heating and spread directly. Mix soy sauce, sesame oil, and olive oil into the rice and flatten it into a thin layer on the tray. Bake for 40–50 minutes, stirring every 10–15 minutes to ensure even browning. Chicken: In a bowl, marinate the chicken thighs with hoisin sauce, soy sauce, garlic, and ginger. BBQ or pan-fry the chicken until cooked through. Remove, let it rest briefly, and slice thinly. Dressing: Combine all dressing ingredients in a jar and shake well to emulsify. Assemble the Salad: In a large serving bowl, layer the cabbage, snow peas, carrots, spring onions, and toasted almonds. Add the sliced chicken and crispy rice. Drizzle with dressing and toss to coat. Serve immediately.

4 days ago

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2/12

Caprese Sandwich using fresh @perinotomatoes
Ingredients
1 ciabatta loaf, sliced in half lengthwise
2 cups Fresh Perino Medley Tomatoes, halved
1 ball of burrata cheese, torn into pieces
7-8 slices of prosciutto
Fresh basil leaves
Pistachio-Basil Pesto:
½ cup pistachios, de-shelled
2.5 cups fresh basil leaves, tightly packed
⅓ cup Parmesan cheese, grated
1 garlic clove
½ cup olive oil, or more depending on desired consistency
Salt and pepper to taste
Instructions
Pistachio-Basil Pesto:
In a food processor, blend pistachios, basil leaves, Parmesan, and garlic until finely chopped.
Slowly drizzle in olive oil while blending until the pesto reaches a smooth, spreadable consistency. Season with salt and pepper.
Sandwich:
Spread a generous layer of pistachio-basil pesto on one half of the ciabatta loaf.
Layer the bottom half with tomatoes, burrata, prosciutto, and fresh basil leaves.
Place the top half of the ciabatta loaf over the filling and gently press down.
Slice and serve immediately.

on.trac5

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Caprese Sandwich using fresh @perinotomatoes Ingredients 1 ciabatta loaf, sliced in half lengthwise 2 cups Fresh Perino Medley Tomatoes, halved 1 ball of burrata cheese, torn into pieces 7-8 slices of prosciutto Fresh basil leaves Pistachio-Basil Pesto: ½ cup pistachios, de-shelled 2.5 cups fresh basil leaves, tightly packed ⅓ cup Parmesan cheese, grated 1 garlic clove ½ cup olive oil, or more depending on desired consistency Salt and pepper to taste Instructions Pistachio-Basil Pesto: In a food processor, blend pistachios, basil leaves, Parmesan, and garlic until finely chopped. Slowly drizzle in olive oil while blending until the pesto reaches a smooth, spreadable consistency. Season with salt and pepper. Sandwich: Spread a generous layer of pistachio-basil pesto on one half of the ciabatta loaf. Layer the bottom half with tomatoes, burrata, prosciutto, and fresh basil leaves. Place the top half of the ciabatta loaf over the filling and gently press down. Slice and serve immediately.

5 days ago

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3/12

BEEF TORTILLA SHELLS
Recipe at OnTrac5.com
Thanks @recipesbyvictoria for the inspo 💙

on.trac5

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BEEF TORTILLA SHELLS Recipe at OnTrac5.com Thanks @recipesbyvictoria for the inspo 💙

1 week ago

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4/12

Honey Soy Prawn Noodle Stir Fry 🍤
Serves 4
Ingredients
Sauce:
2 tbsp dark soy sauce
2 tbsp light soy sauce
2 tbsp oyster sauce
1.5 tbsp honey
1 tsp sesame oil
1 tbsp cornflour
1/4 cup water
For the Stir-Fry:
600g prawns, peeled and deveined
1/4 head of green cabbage, finely shredded
1/2 brown onion, thinly sliced
3 garlic cloves, minced
1 bunch choy sum, chopped into 3-4 cm pieces
500g fresh flat wide rice noodles (or use dried, cooked as per packet instructions)
2 tbsp vegetable oil (or neutral oil like canola)
1 tbsp sesame seeds (to garnish)
Method
Sauce:
In a small bowl, whisk together the ingredients. Set aside.
Noodles:
Cook noodles according to packet instructions.
Stir fry:
Heat 1 tbsp of oil in a large wok or pan over medium-high heat. Add the prawns and cook for 1-2 minutes per side, until pink. Remove from the pan and set aside.
In the same pan, heat 1 tbsp oil. Add the onion and garlic, stir-frying for 1-2 minutes until fragrant. Add the cabbage and choy sum, stir-frying for 2-3 minutes until just tender.
Reduce the heat to medium. Add the cooked noodles to the pan with the vegetables, followed by the sauce. Toss everything together until the noodles are evenly coated and heated through.
Return the prawns to the pan, tossing gently to combine. Cook for an additional 1-2 minutes until everything is heated through and well mixed.
Sprinkle with sesame seeds and serve hot. Enjoy!

on.trac5

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Honey Soy Prawn Noodle Stir Fry 🍤 Serves 4 Ingredients Sauce: 2 tbsp dark soy sauce 2 tbsp light soy sauce 2 tbsp oyster sauce 1.5 tbsp honey 1 tsp sesame oil 1 tbsp cornflour 1/4 cup water For the Stir-Fry: 600g prawns, peeled and deveined 1/4 head of green cabbage, finely shredded 1/2 brown onion, thinly sliced 3 garlic cloves, minced 1 bunch choy sum, chopped into 3-4 cm pieces 500g fresh flat wide rice noodles (or use dried, cooked as per packet instructions) 2 tbsp vegetable oil (or neutral oil like canola) 1 tbsp sesame seeds (to garnish) Method Sauce: In a small bowl, whisk together the ingredients. Set aside. Noodles: Cook noodles according to packet instructions. Stir fry: Heat 1 tbsp of oil in a large wok or pan over medium-high heat. Add the prawns and cook for 1-2 minutes per side, until pink. Remove from the pan and set aside. In the same pan, heat 1 tbsp oil. Add the onion and garlic, stir-frying for 1-2 minutes until fragrant. Add the cabbage and choy sum, stir-frying for 2-3 minutes until just tender. Reduce the heat to medium. Add the cooked noodles to the pan with the vegetables, followed by the sauce. Toss everything together until the noodles are evenly coated and heated through. Return the prawns to the pan, tossing gently to combine. Cook for an additional 1-2 minutes until everything is heated through and well mixed. Sprinkle with sesame seeds and serve hot. Enjoy!

1 week ago

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5/12

OVEN BAKED QUESADILLAS
Ingredients
Makes 8 Quesadillas
Beef Mince:
Splash of olive oil
500 g beef mince
1 can (400 g) black beans, drained
1 tsp garlic powder
1 tsp ground paprika
1 tsp ground cumin
1 tsp ground oregano
1 pinch of chilli powder
Quesadillas
8 flour tortillas
2 cups shredded cheese, tightly packed
Salsa
1 cup corn kernels, canned, fresh or frozen
2 medium tomatoes, diced
1/2 red onion, diced
1 tbsp lime juice
Salt and pepper, to taste
To serve:
sour cream
avocado
Instructions
Beef filling:
Heat oil in a non-stick pan over high heat. Add the beef and cook, breaking it apart until it’s mostly browned. Stir in the taco seasoning and cook for about a minute. Next, mix in the beans until warmed through. Transfer the filling to a bowl and let it cool for at least 15 minutes.
Assemble the quesadillas:
Preheat your oven to 200°C fan-forced. Place baking paper on an oven proof tray.
Spread the beef filling on one half of a tortilla, then top with cheese. Fold it over to cover. Place the quesadilla on the tray and repeat with the rest.
To get a crispy finish, brush a little olive oil on top of each quesadilla (about 1/2 teaspoon). Press each quesadilla down to flatten it.
Bake the quesadillas:
Place them in the oven and bake for 8 minutes. Flip the quesadillas, sprinkle with grated cheese and bake for another 5 minutes or until they’re golden and crispy.
Prepare the Salsa:
In a medium bowl, combine the tomatoes, red onion, and corn kernels. Add the lime juice and season with salt and pepper.
Serve:
Gently open the quesadillas and fill them with the salsa, avocado, and a generous dollop of sour cream.

on.trac5

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OVEN BAKED QUESADILLAS Ingredients Makes 8 Quesadillas Beef Mince: Splash of olive oil 500 g beef mince 1 can (400 g) black beans, drained 1 tsp garlic powder 1 tsp ground paprika 1 tsp ground cumin 1 tsp ground oregano 1 pinch of chilli powder Quesadillas 8 flour tortillas 2 cups shredded cheese, tightly packed Salsa 1 cup corn kernels, canned, fresh or frozen 2 medium tomatoes, diced 1/2 red onion, diced 1 tbsp lime juice Salt and pepper, to taste To serve: sour cream avocado Instructions Beef filling: Heat oil in a non-stick pan over high heat. Add the beef and cook, breaking it apart until it’s mostly browned. Stir in the taco seasoning and cook for about a minute. Next, mix in the beans until warmed through. Transfer the filling to a bowl and let it cool for at least 15 minutes. Assemble the quesadillas: Preheat your oven to 200°C fan-forced. Place baking paper on an oven proof tray. Spread the beef filling on one half of a tortilla, then top with cheese. Fold it over to cover. Place the quesadilla on the tray and repeat with the rest. To get a crispy finish, brush a little olive oil on top of each quesadilla (about 1/2 teaspoon). Press each quesadilla down to flatten it. Bake the quesadillas: Place them in the oven and bake for 8 minutes. Flip the quesadillas, sprinkle with grated cheese and bake for another 5 minutes or until they’re golden and crispy. Prepare the Salsa: In a medium bowl, combine the tomatoes, red onion, and corn kernels. Add the lime juice and season with salt and pepper. Serve: Gently open the quesadillas and fill them with the salsa, avocado, and a generous dollop of sour cream.

2 weeks ago

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6/12

Mango Chia Pudding using @Myprotein Impact Whey protein. Use code ‘PETRACCA’ to save 40% off Myprotein products.
Ingredients
Serves 4:
Vanilla layer:
4 tablespoons chia seeds
1 cup unsweetened almond milk
½ tablespoon maple syrup, honey or sweetener of choice
Mango yoghurt layer:
1 cup plain yogurt
1 cup fresh or frozen mango
1/4 cup chia seeds
20 g vanilla protein (optional)
Topping:
Fresh mango (optional)
Method
Vanilla layer:
In a bowl, mix the chia seeds, almond milk and maple syrup until well combined.
Let the mixture sit for 5 minutes, then stir again to break up any clumps.
Cover the bowl and refrigerate for at least 2 hours, or overnight, until the mixture thickens to a pudding-like consistency.
Mango yoghurt layer:
Blend the mango, protein powder, and yogurt until smooth and creamy.
Transfer the mixture to a bowl and stir in the chia seeds (do not blend them). Let the mixture sit for 5 minutes, then stir again to prevent clumping.
Cover the bowl and refrigerate for at least 2 hours, or overnight, until it reaches a pudding-like consistency.
Assembly:
Once both layers have set, spoon the vanilla layer on top of the mango layer in glasses or bowls. Serve and enjoy!

on.trac5

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Mango Chia Pudding using @Myprotein Impact Whey protein. Use code ‘PETRACCA’ to save 40% off Myprotein products. Ingredients Serves 4: Vanilla layer: 4 tablespoons chia seeds 1 cup unsweetened almond milk ½ tablespoon maple syrup, honey or sweetener of choice Mango yoghurt layer: 1 cup plain yogurt 1 cup fresh or frozen mango 1/4 cup chia seeds 20 g vanilla protein (optional) Topping: Fresh mango (optional) Method Vanilla layer: In a bowl, mix the chia seeds, almond milk and maple syrup until well combined. Let the mixture sit for 5 minutes, then stir again to break up any clumps. Cover the bowl and refrigerate for at least 2 hours, or overnight, until the mixture thickens to a pudding-like consistency. Mango yoghurt layer: Blend the mango, protein powder, and yogurt until smooth and creamy. Transfer the mixture to a bowl and stir in the chia seeds (do not blend them). Let the mixture sit for 5 minutes, then stir again to prevent clumping. Cover the bowl and refrigerate for at least 2 hours, or overnight, until it reaches a pudding-like consistency. Assembly: Once both layers have set, spoon the vanilla layer on top of the mango layer in glasses or bowls. Serve and enjoy!

2 weeks ago

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7/12

Baked Fish Parcels 🐟
Servings: 4
Ingredients
Fish and Vegetables:
4 boneless fish fillets (e.g., rockling or any firm white fish)
2 bunches of baby bok choy, halved lengthwise
200g snow peas, trimmed
Pinch of salt and pepper
Sauce:
1 small knob of ginger (about 2 tsp), cut into matchsticks
2 spring onions, finely sliced
1 garlic clove, minced
1 tablespoon sesame seeds
1/4 cup soy sauce
1 tablespoon honey
1/2 tablespoon sesame oil
1 tablespoon water
To Serve:
Steamed jasmine rice
Spring onions, finely sliced
Directions
1. Preheat your oven to 180°C. Cut 4 large squares of baking paper (about 30cm x 30cm each).
2. Lightly sprinkle each side of the fish fillets with a pinch of salt and pepper.
3. In a small bowl, whisk together the sauce ingredients.
4. Place 3 bok choy halves and a small handful of snow peas in the centre of each piece of baking paper. Lay a fish fillet on top of the vegetables and drizzle generously with the prepared sauce.
5. Fold the baking paper over the fish and vegetables to create a sealed parcel. Place the parcels seam side up on a baking tray and tuck the ends underneath. Bake for 12 minutes, or until the fish flakes easily with a fork.
6. Open the parcels and serve the fish and vegetables over steamed rice, garnished with the remaining spring onions.

on.trac5

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Baked Fish Parcels 🐟 Servings: 4 Ingredients Fish and Vegetables: 4 boneless fish fillets (e.g., rockling or any firm white fish) 2 bunches of baby bok choy, halved lengthwise 200g snow peas, trimmed Pinch of salt and pepper Sauce: 1 small knob of ginger (about 2 tsp), cut into matchsticks 2 spring onions, finely sliced 1 garlic clove, minced 1 tablespoon sesame seeds 1/4 cup soy sauce 1 tablespoon honey 1/2 tablespoon sesame oil 1 tablespoon water To Serve: Steamed jasmine rice Spring onions, finely sliced Directions 1. Preheat your oven to 180°C. Cut 4 large squares of baking paper (about 30cm x 30cm each). 2. Lightly sprinkle each side of the fish fillets with a pinch of salt and pepper. 3. In a small bowl, whisk together the sauce ingredients. 4. Place 3 bok choy halves and a small handful of snow peas in the centre of each piece of baking paper. Lay a fish fillet on top of the vegetables and drizzle generously with the prepared sauce. 5. Fold the baking paper over the fish and vegetables to create a sealed parcel. Place the parcels seam side up on a baking tray and tuck the ends underneath. Bake for 12 minutes, or until the fish flakes easily with a fork. 6. Open the parcels and serve the fish and vegetables over steamed rice, garnished with the remaining spring onions.

2 weeks ago

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8/12

Green Team fuelled up for pre-season training camp 💪💚

Green Team fuelled up for pre-season training camp 💪💚

Green Team fuelled up for pre-season training camp 💪💚

Green Team fuelled up for pre-season training camp 💪💚

Green Team fuelled up for pre-season training camp 💪💚

Green Team fuelled up for pre-season training camp 💪💚

on.trac5

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Green Team fuelled up for pre-season training camp 💪💚

3 weeks ago

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9/12

Warmer weather means pasta lunches with friends 🙌 We made carbonara with @granditalianbycasadellapasta pillowy gnocchi—made from real potatoes, it’s authentic, quick and easy. Available in the fresh pasta section at leading supermarkets #AD

on.trac5

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Warmer weather means pasta lunches with friends 🙌 We made carbonara with @granditalianbycasadellapasta pillowy gnocchi—made from real potatoes, it’s authentic, quick and easy. Available in the fresh pasta section at leading supermarkets #AD

3 weeks ago

View on Instagram |

10/12

Rocky Road 🍫 🎄
Recipe at OnTrac5.com

on.trac5

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Rocky Road 🍫 🎄 Recipe at OnTrac5.com

3 weeks ago

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11/12

CHICKEN CAESAR LETTUCE WRAP
Ingredients
Chicken:
* 500g chicken breast
* 1 tbsp olive oil
* 1 tsp salt
* 1 tsp pepper
Croutons:
* 2 - 3 slices wholegrain bread, cubed
* 1 tbsp olive oil
* 1/4 tsp salt
Lettuce wrap:
* 1 head of iceberg lettuce (use 1-2 layers per wrap)
* 2 tbsp shaved parmesan cheese
* 150g bacon, cooked and chopped
* 1/4 cup red onion
* 2 eggs, boiled
Dressing:
* 3 egg yolks
* 6 anchovies, finely chopped
* 2 cloves garlic, minced
* 1 medium lemon, juiced
* 1/2 cup olive oil
* 1/4 cup Parmesan cheese
* 1.5 tsp Dijon mustard
* 1/2 tsp black pepper
Method
Season the chicken with olive oil, salt, and pepper. Grill or pan-sear the chicken over medium heat for 6-8 minutes per side, or until fully cooked. Once done, let it rest for a few minutes before slicing it into strips.
Preheat the oven to 180°C. Cube the bread and toss it with olive oil and salt. Spread the cubes on a baking sheet in a single layer and bake for 10-12 minutes, or until golden and crispy. Set aside.
separate the leaves from the iceberg lettuce, using 1-2 layers per wrap. Rinse and pat dry with a paper towel.
Cook the bacon until crispy, then chop it into small pieces. Boil the eggs to your desired doneness (about 8-10 minutes for hard boiled), peel, and chop into quarters.
In a bowl, whisk together the dressing ingredients. Slowly drizzle in the olive oil while whisking to create a smooth, creamy dressing. Stir in the chopped sardines and black pepper.
Lay out the lettuce leaves and fill each with chicken, croutons, Parmesan, bacon, red onion, and boiled egg. Spoon the dressing generously over the filling in each wrap. Carefully roll up the lettuce wraps and serve immediately. Enjoy!

on.trac5

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CHICKEN CAESAR LETTUCE WRAP Ingredients Chicken: * 500g chicken breast * 1 tbsp olive oil * 1 tsp salt * 1 tsp pepper Croutons: * 2 - 3 slices wholegrain bread, cubed * 1 tbsp olive oil * 1/4 tsp salt Lettuce wrap: * 1 head of iceberg lettuce (use 1-2 layers per wrap) * 2 tbsp shaved parmesan cheese * 150g bacon, cooked and chopped * 1/4 cup red onion * 2 eggs, boiled Dressing: * 3 egg yolks * 6 anchovies, finely chopped * 2 cloves garlic, minced * 1 medium lemon, juiced * 1/2 cup olive oil * 1/4 cup Parmesan cheese * 1.5 tsp Dijon mustard * 1/2 tsp black pepper Method Season the chicken with olive oil, salt, and pepper. Grill or pan-sear the chicken over medium heat for 6-8 minutes per side, or until fully cooked. Once done, let it rest for a few minutes before slicing it into strips. Preheat the oven to 180°C. Cube the bread and toss it with olive oil and salt. Spread the cubes on a baking sheet in a single layer and bake for 10-12 minutes, or until golden and crispy. Set aside. separate the leaves from the iceberg lettuce, using 1-2 layers per wrap. Rinse and pat dry with a paper towel. Cook the bacon until crispy, then chop it into small pieces. Boil the eggs to your desired doneness (about 8-10 minutes for hard boiled), peel, and chop into quarters. In a bowl, whisk together the dressing ingredients. Slowly drizzle in the olive oil while whisking to create a smooth, creamy dressing. Stir in the chopped sardines and black pepper. Lay out the lettuce leaves and fill each with chicken, croutons, Parmesan, bacon, red onion, and boiled egg. Spoon the dressing generously over the filling in each wrap. Carefully roll up the lettuce wraps and serve immediately. Enjoy!

4 weeks ago

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12/12

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About me

Hi there,

I’m excited to share quick and simple recipes that taste great and make healthy eating easy.

My goal is to help you create delicious, nutritious meals with everyday ingredients—even when you’re short on time.



Recent Posts

Fish Tacos with Grilled Pineapple & Crunchy Slaw
Crispy Rice Chicken Salad
Caprese Sandwich
Healthy Beef Tortilla Bowls
Honey Soy Prawn Noodle Stir Fry

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