Baked Fish

Cooking time of 30 minutes – Serves 2

Nutritional Information

• 389 Kcal
• 4.2g Fat
• 0.8g Saturates
• 54g Carbohydrates
• 11g Fibre
• 28g Protein
• 1.2g Salt

Allergens & Dietary Requirements

Allergens

• Fish

Dietary Requirements

• Halal
• Kosher
• Gluten-free
• Dairy-free
• Pescatarian

Ingredients

• 2 portions of a fish of your choice e.g.tilapia, cod, salmon, approx 115g each
• 2 medium sweet potatoes, approx 250g each
• Approx. 200-250g of greens, for example callaloo, spring greens or broccoli
• 1 tsp garlic paste
• 1 tsp ginger paste
• Salt and pepper to taste

For the fish marinade:

• 1 tsp garlic paste
• 1 tsp of chilli paste (adjust quantity to taste)
• ½ tsp paprika
• 2 tbsp lemon juice
• Low calorie oil spray
• Salt and pepper to taste

Method

1. To make the marinade: in a large bowl mix the garlic and chilli pastes, paprika, and lemon juice and season with salt and pepper to taste
2. Wash the fish, add it to the bowl, and coat it thoroughly with the marinade
3. Lay the fish onto a baking tray lined with baking paper/foil and spray with low-calorie oil spray
4. Bake in the oven at 180 °C for 15 minutes
5. Whilst the fish cooks, wash and pierce the sweet potatoes, place one in a bowl and microwave for 5 minutes, repeat with the second potato
6. In a pan on a medium heat, cook the garlic and ginger paste with a few sprays of low-calorie oil spray for 60 seconds
7. Add your vegetable of choice with approx. 50mls of water, stir through and allow to steam with the lid on for a few minutes. If needed, add more water and continue to steam until cooked to your preference
8. Season the greens to taste with salt and pepper
9. Before serving scoop out the cooked sweet potato and season to taste