Herby fish with a parmesan crumb

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Recipe from Solely fish

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Serves 2
4 of 5 A DAY

Nutrition per serving

Calories502
Fat10.9
Salt0.8

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Recipe by: World Cancer Research Fund | cancer and nutrition experts

A delicious fish supper perfect for any night of the week. Combine breadcrumbs, lemon, parmesan and parsley so a tasty herby topping.

White fish is a good source of vitamin B12, high in protein and low in saturated fat, which makes it a healthier alternative to red and processed meat.

> More about fish and cancer

Ingredients

1 tablespoon vegetable oil
1 large sweet potato, washed and cut into wedges
1 teaspoon smoked paprika (optional)
2 fillets skinless white fish, such as cod (about 140g each)
1 teaspoon reduced-fat spread, melted
30g wholemeal breadcrumbs
½ lemon, zest and juice (remaining ½ cut into wedges)
1 teaspoon parmesan cheese, finely grated
Handful fresh parsley, chopped
160g frozen peas or petit pois
Handful mint, chopped (optional)

Method

Preheat the oven to 200ºC/Fan 180ºC.
Pour the oil into a non-stick roasting tin, and place in the oven to warm for 2–3 minutes. Remove the roasting tin from the oven and add the sweet potato wedges. Gently shake the tin until the wedges are coated with a thin layer of oil, then sprinkle with paprika. Return the roasting tin to the oven to cook for around 30 minutes, turning at least once, until cooked through and golden brown.
While the wedges cook, place the fish onto a foil-lined baking tray.
In a bowl, mix together the melted spread, breadcrumbs, lemon zest and juice, Parmesan cheese and parsley. Spoon half the mixture onto each fish fillet and spread to cover the top.
Place in the oven, beneath the wedges, and cook for 10–12 minutes, depending on the thickness of the fillet, until the fish is opaque and flaky.
Cook the peas as instructed. Drain and serve, or add the mint and mash using a fork or blender.
Serve immediately, with a wedge of lemon.

Add 1 tablespoon of low-fat plain yoghurt to the peas for a richer flavour.

While the sweet potato in this recipe counts as more than 1 of your 5 A DAY portions, it’s worth remembering that consuming a variety of vegetables and fruit is important.