A simple weeknight dinner idea we’ve been doing around here includes fresh fish, frozen peas, sunflower seeds, zest and herbs from a kitchen garden.

Cilantro, parsley, basil and mint are rich in chlorophyll and anti-oxidants, and a functional way of adding flavor without sauces or preservatives. A kitchen garden really does become more than just about flavor, but about nutrient density and supporting liver health as well.


Ingredients: (Serves 4)
2 cups frozen peas
¼ cup sunflower seeds
¼ cup packed mint leaves
3 tablespoons good quality olive oil
1 lemon, juice and zest, organic if possible as we are using the skin
¼ cup shredded Pecorino Romano cheese, good quality – optional
½ teaspoon salt
Fresh black pepper to taste
Splash of water, if needed


To start, warm up the grill and prep four pieces of white fish. Now, in a food processor add in the frozen (only slightly defrosted) green peas, sunflower seeds, pecorino (optional), olive oil, sea salt, mint, cilantro, basil, lemon zest and lemon juice. Blend until combined, almost to the consistency of a thick hummus. Divide onto four plates. When the fish is grilled, place on top and squeeze over any leftover lemon, black pepper and a pinch of salt. Garnish with herbs.


Sarah Wight is a qualified Nutritional Therapist. Follow her on instagram at swnutrition.bm