Mediterranean Fish with New Potatoes

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Easy on tummy: extremely

Budget: small to medium

Dairy free, gluten-free, suitable for pescetarians

Preparation:10min  ›  Cook: 15 min 

Mediterranean cuisine has long been dubbed one of the healthiest in the world. I also believe it to be amongst the most delicious. Fish is much cheaper than meat, faster to cook and certainly more healthy. This recipe combines clean white fish with a light garnish of vegetables and fresh herbs for a flavoursome yet 
subtle meal.

Ingredients:

• Cod fillet (no bones, around 300g) or alternative white fish
• a small piece of chilli - I normally freeze it and then break it into pieces. Then it's easier to keep it fresh if you're only using a small bit!
• 1/2 tsp whole grain mustard
• 1 clove of garlic
• 1 lemon, squeezed
• 6 cherry tomatoes, chopped in half
• 2 spring onions, chopped in long stalks
• parsley 
• dill
• new potatoes to garnish
• 1/2 tsp salt
• 2 tbsp olive oil

Method of preparation:

Boil the potatoes first, they might take 15-20 mins. 

Preheat oven to 200 degrees C.

In a small bowl mix the squeezed lemon, mustard and finely chopped garlic and chilli. Grind a good amount of black pepper to taste.

Place the fish over foil in a flat baking tray. Pour the dressing mixture over the fish. Arrange the tomatoes and spring onions around the fish and add as much dill and parsley you like. 

Close the foil over the fish, but leave a small pocket of air over it. Time 15 mins to switch off.

When the potatoes are done, place them in a large bowl. Split them slightly and pour over them 1/2 tsp of salt, 2 tbsp of olive oil and finely chopped dill. Put a large plate over the bowl to cover it, grab tightly and shake until the dill, salt and olive oil have coated the potatoes well. 

Simples!

Interesting facts:

Why is fish good for you?

• Fish is easy to digest 
• It contains high levels of protein
• It has omega-3 fatty acids
• It lowers blood pressure
• It strengthens the immune system
• It has positive effects over the development of the nervous and cardiovascular systems

Source: Science Daily

Link: http://www.sciencedaily.com/releases/2013/03/130305080655.htm

If you're interested in a variety of white fish, have a look at the link below!

http://www.readersdigest.co.uk/food/savoury-dishes/z-white-fish