Baked fish with garden greens

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Baked fish with pea and potatoes recipe

A light and tasty version of fish, chips and mushy peas

20 mins

Serves 1

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Ingredients

  • 120g small new potatoes (about 4–6)
  • 80g frozen petit pois
  • 50g mangetout
  • 1 fillet (about 120g) white fish (eg cod or pollock), skinless
  • Freshly ground black pepper, to taste
  • 2 teaspoons olive oil, ideally extra-virgin
  • 30g watercress (or pea shoots for a milder flavour)
  • 1 teaspoon balsamic vinegar

CALORIES: 335

FAT: 10g

5 A DAY: 2

SALT: 0.3g

SUGAR: 7.7g

Method

  1. Preheat the oven to 180ºC / Fan 160ºC.
  2. Place the new potatoes in a steamer over boiling water and steam for 12–15 minutes, or until tender. Add the petit pois for the last 5 minutes of cooking, and the mangetout for the last 3 minutes.
  3. While the potatoes cook, season the fish fillet with black pepper before wrapping in foil, with a teaspoon of water. Place on a baking tray in the oven for about 12 minutes, or until the fish is cooked through (no longer translucent in the centre of the thickest part).
  4. Once the vegetables are cooked, remove the mangetout and rinse under cold water. Pat dry with kitchen paper, place in a bowl and then set aside until needed.
  5. Transfer the potatoes and petit pois into a heat proof dish. Add the oil and crush the vegetables with a fork. Cover to keep warm.
  6. Add the watercress to the mangetout, then drizzle over the vinegar.
  7. Place the crushed potatoes on a warm plate, place the fish on top before topping with the mangetout and watercress.

Try with salmon instead to get your recommended weekly serving of oily fish


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