Recipe of the week: crunchy fish bake
Although spring has finally arrived the weather is still cold so try this low fat fish bake recipe to help warm you up. It is perfect for families, rich in protein and contains plenty of veg to help you get your five a day.
Crunchy fish bake with baked potato and crème fraiche
Preparation time: 10 mins
Cooking time: 1 hour
Number of servings: 4
Calories: 435
Sugar: 11g
Fat: 9g
Saturates: 2g
Salt: 0.6g
Ingredients
400g of cod
300g of mushrooms
1 onion
1 tbs of lemon juice
1 tbs of mixed herbs
1 tin of chopped tomatoes (400g)
2 slices of wholegrain bread
2 tbs of sesame seeds
4 small potatoes (around 140g each)
4 tbs of reduced fat creme fraiche
Method
1.Preheat the oven to 180°C (gas mark 4).
2.Place the potatoes in the oven to bake for 1 hour.
3.Meantime, cut the fish into bite-size pieces and place in a casserole dish. Cover with the mushrooms and sliced onion, and pour in the lemon juice and chopped tomatoes. Season with freshly ground black pepper and mixed herbs.
4.Cover with foil and bake for 20 minutes alongside the potatoes.
5.Blend the bread in a food processor. Remove the foil from the casserole dish and sprinkle the fish with breadcrumbs and sesame seeds. Return to the oven, uncovered, for a further 10 minutes.
6.Serve the fish bake with baked potato topped with crème fraiche.