Jamie Oliver reveals healthy version of fish and…
Last yr, Jamie Oliver turned 50, and the milestone impressed the beloved British chef to replicate on his health and how he may preserve it it in the second half of his life.
“[It made] me think about what I need to do to get myself in the best shape for the future,” he writes in his new ebook “Eat Yourself Healthy: Food to Change Your Life” (Flatiron; Jan. 13). The vibrant cookbook is the product of Oliver’s reflections.
“[It’s] about everything that you can have on the food front, not about taking things away,” he enthuses. “It’s about boosting your meals with color, excitement, nutrients and, of course, loads of flavor. It’s about abundant, generous platefuls that will energize, satisfy, nourish and revitalize you.”
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The new ebook options recipes for breakfasts, lunches, dinners and “healthier” candy treats that are flavorful, satisfying and nutritionally balanced, along with a 2-week kickstarter meal plan for those wanting to “go all in,” Oliver writes.
Here, he shares two of his favourite recipes from the ebook.
Smoked salmon & rye omelet
Smoked salmon & rye omelet. David Loftus
“This really shows off what a ‘balanced plate’ is — a recurring theme across the book,” Oliver told The Post of this breakfast. “It’s got protein, dairy and carbohydrates.”
Place a large non-stick frying pan over medium-high heat, finely crumble in 1 thick slice of darkish rye or pumpernickel bread and spritz with olive oil. Add a sprinkle of black pepper and cook until crispy.
Meanwhile, whisk 2 medium eggs together in a bowl.
Then, spoon out half of the crispy bread bits from the pan and reserve for garnish, leaving the remainder in the pan.
Add the three cups child spinach (about 3 ounces) to the pan, stir until wilted, then flip off the heat. Pour in the crushed eggs and gently swirl to cowl the underside — they’ll cook in the residual heat of the pan.
Add in 2 ounces of smoked salmon, torn into small bits, and the finely grated zest of half a lemon.
Chop a few chives and sprinkle over omelette, along with reserved bread crumbs and a dollop of cottage cheese.
Slide the omelet onto your plate and roll it up. Serve with a wedge of lemon.
Serves one.
Healthy fish & chips
Oliver had long wished to do a healthy version of fish and chips. David Loftus
“I’ve always been obsessed with fish and chips but I wanted to see if I could capture the essence of a classic in a health-focussed book,” Oliver told The Post. “With this recipe you possibly can hit all of those consolation chords while still holding your physique nourished, too. The cheat’s curry sauce is a hack that ought to make it into your regular potato fry line-up — it’s not only full of pulses but has dialed-up taste and will be made in minutes. Simplify the tactic even more by leaning on your air fryer.“
Preheat a typical oven to 425°F. Alternatively, you should use an air fryer, see notice below.
Wash 2 kilos of candy potatoes and slice lengthwise into skinny wedges. In a large roasting pan, toss with 1 tablespoon of olive oil, a pinch of sea salt and tons of black pepper, organize in a single layer, and roast for 40 minutes, or until golden and cooked through, flipping the wedges midway.
Spread 1 1/3 cups panko breadcrumbs onto a plate. Beat and season 1 egg in a shallow bowl. Coat 4 5-ounce skinless white fish fillets (pin bones eliminated) in the egg, then roll in the breadcrumbs, patting them all over to cowl fish filets fully.
Oliver was impressed to write a health-focused ebook after turning 50.
Place the fish on an oil-spritzed baking sheet and roast above the wedges for the last 20 minutes.
Pour one 15-ounce can of chickpeas, juices and all, into a blender. Add 2 tablespoons tikka masala or your favourite curry paste, 3/4 cup of water and the juice of 1 lemon. Blitz until clean. Pour into a small saucepan over medium heat and cook for 10 minutes, or until thickened, stirring often. Season with salt to style.
Cook 2 cups of frozen peas in a small pot of boiling water for about 2 minutes. Drain and toss with 1/2 a bunch (about 1/2 ounce) of freshly chopped mint.
Serve all components together, along with lemon wedges and sliced pickles.
*Note on utilizing an air fryer: Preheat air fryer to 400°F. Cook the potatoes in the large drawer for 20 minutes, until golden, shaking midway through. Cook the fish for 10 minutes in the small drawer until golden and cooked through.
Both recipes reprinted with permission from Eat Yourself Healthy by Jamie Oliver. Flatiron Books, copyright 2025.
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