Roasted Hake & Spuds
My goal with this and a few other recipes lately is to make cooking easier, taking a one-pot meal approach, for tired evenings.
Try to enjoy white fish once a week and oily fish another day to take a break from poultry and red meat.
Potato is a starchy vegetable but it is filling, has good nutrients(potassium, C, B6, B3, B5 and fibre) and goes really well with fish.
Makes 2 servings
One Serving: 30g Carb 481 Kcals Protein: 41g Fat: 23g Fibre 7g
Makes 2 Servings
200g x 2, 2 Hake or Cod fillets, skin on
135g x 2, 6 small baby potatoes, thinly sliced
30g, 1 small red onion, thinly sliced
40ml, 3 tablespoon olive oil
A little salt and freshly ground black pepper
80g x 2, 16 cherry tomatoes, halved
80g x 2, broccoli steamed
10g, 2 garlic cloves, finely chopped
1 organic lemon
25g a small bunch or the small bag of fresh parsley, finely chopped
1 red chilli, sliced
- Preheat the oven to Gas Mark 6, 200°C (400°F)
- Prepare the broccoli to steam
- Spread the potatoes and onion over the base of a large roasting tin. Drizzle with 1 tablespoon oil, season then toss to coat. Cook in the preheated oven for 15 minutes.
- Add in the tomatoes and cook for another 10 minutes.
- Reduce the oven to Gas Mark 4, 180°C (350°F). Season the fish fillets with a garlic and chilli flakes and add them to the roasting tin, skin side up.
- Grate the rind off the lemon and reserve for the dressing.
- Drizzle a little lemon over the fish.
- Scatter the sliced chilli over the fish. Return to the oven and cook for 10-12 minutes until the skin comes easily away. Remove the skin and bake for another few mins while you make the dressing
Chop or blitz the herb ingredients together with the remaining 2 tablespoons of olive oil and serve with the dish. You can add another herb such as dill of you have it.