POLLOCK, BEETROOT & POTATO TRAYBAKE WITH LEMONY CRèME FRAîCHE
This white fish is sustainable and cheaper than cod - serve it with fresh lemon dipping sauce and root veg
Provided by Cassie Best
Categories Dinner, Main course
Time 55m
Number Of Ingredients 8
Steps:
- Heat oven to 200C/180C fan/gas 6. Put the potatoes in a large baking tray and toss with the olive oil and fennel seeds. Season, arrange in a single layer, then bake for 20 mins until softened and starting to crisp.
- Turn the potatoes over and add the beetroot, season and return to the oven for 15 mins. Place the fish in the centre, season well and rub over a little oil from the tray. Return to the oven for 10 mins more.
- Meanwhile, sprinkle the lemon zest over the crème fraîche with a good grind of black pepper. To serve, scatter the fish with basil and dollop with some of the lemony crème fraîche.
Nutrition Facts : Calories 336 calories, Fat 12 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 26 grams protein, Sodium 0.4 milligram of sodium
BAKED POLLOCK
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Cover a baking sheet with aluminum foil and spray it with cooking spray.
- Season fish fillets with herbs, salt, and pepper. Place on the prepared baking sheet.
- Mix sour cream, Parmesan cheese, and melted butter together in a small bowl. Apply sour cream mixture to each fillet.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 25 minutes.
Nutrition Facts : Calories 180.6 calories, Carbohydrate 0.7 g, Cholesterol 99.3 mg, Fat 8.6 g, Protein 23.8 g, SaturatedFat 4.8 g, Sodium 208.2 mg, Sugar 0.1 g
LEMON POLLOCK WITH SWEET POTATO CHIPS & BROCCOLI MASH
Fish and chips get a healthy makeover with a zesty caper dressing and minty mushy peas - replace with aubergine for a veggie option
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 13
Steps:
- Heat oven to 200C/180C fan/gas 6. Finely chop the garlic, put half in a bowl for the dressing and set the rest aside for the chips. Toss the sweet potatoes with the oil and spread out on a large baking sheet. Bake for 25 mins, turning halfway through.
- Put the fish on a sheet of baking parchment on a baking sheet, brush with a little oil, then grate over the lemon zest and season with black pepper. Set aside.
- Boil the leek for 5 mins, then add the broccoli and cook for 5 mins more. Tip in the peas for a further 2 mins. Drain, return to the pan and blitz with a stick blender to make a thick purée. Add the mint, then blitz again.
- Meanwhile, toss the garlic and paprika with the chips and return to the oven with the fish for 10 mins. Add the olive oil to the garlic, with the capers and dill and 1 tbsp water. Serve everything together with the caper dressing spooned over the fish.
Nutrition Facts : Calories 531 calories, Fat 18 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 28 grams sugar, Fiber 16 grams fiber, Protein 30 grams protein, Sodium 0.6 milligram of sodium
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