Roasted Fish
With Christmas round the corner a simple colourful meal using fish as an alternative to meat with plenty of vegetables to get lots of fibre and variety into your diet.
Ingredients – Serves 4
1 bag of carrots
1 bag of baby potatoes
1 bag of Brussel sprouts
1 pack of ready cut leeks
4 Sea bass or cod fillets
Handful of rosemary
Handful of thyme
4 whole garlic cloves
2 garlic cloves chopped
3 tsp paprika
1 tsp maple syrup/honey
1 lemon juiced
2 tsp harissa paste
1/4 cup of sour cream
1 tsp chilli sauce
Method
- Pre heat oven 180 degrees gas mark 4
- Cut the potatoes in halves and par boil, drain and place on a baking tray and marinate with a drizzle of olive oil, salt, pepper, 4 garlic cloves, and a few sprigs of rosemary and thyme.
- Bake in the oven for about 40 minutes, giving the potatoes a shake half way through. Potatoes should be golden.
- For the Brussel sprouts simply boil them in some water or steam them until tender. For the leeks drizzle some olive oil in a pan, add the garlic and saute followed by the leeks along with 1 tsp of paprika and mix. Once the leeks are golden, add the Brussel sprouts and pan fry on a medium heat for a few minutes until browned.
- For the carrots peel and halve or quarter them lengthways, place on a tray and marinate with maple syrup, salt, pepper, few sprigs of rosemary and thyme and paprika. Bake in the oven for about 30 minutes until tender. Check halfway through, give the carrots a mix.
- For the fish place the fish on a baking tray, add the lemon juice, pepper and harissa paste on top and rub on to fillets, add a few sprigs of rosemary and thyme and bake in the oven for about 10-12 minutes.
- For the sauce add the sour cream into a small jug, add a dash of water along with salt and pepper and chilli sauce and whisk until smooth. Add more water if prefer thinner consistency.
Serve the fish with roast potatoes, carrots, brussel sprouts and leeks and sauce.
Optional
Use sweet potatoes
Use any fish
Recipe by
Gopika Chandratheva
Nutritionist
There are also lots of great recipes for all the family on the NHS Healthier Families page
Find more information about good nutrition by visiting our Eat Well page
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