Recipe of the week: Crunchy fish bake

  • 10 mins to prepare. 1 hour to cook.
  • Serves 4
This recipe is perfect for families, rich in protein and contains plenty of veg to help you get your five a day.

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

Each serving contains

  • Calories 435 22%
  • Sugar 11g 12%
  • Fat 9g 13%
  • Saturates 2g 8%
  • Salt 0.6g 10%

of your guideline daily amount

Method

Preheat the oven to 180°C (gas mark 4).

Place the potatoes in the oven and bake for 1 hour.

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.

Cover with foil and bake for 20 minutes alongside the potatoes.

Blend the bread in a food processor. Remove the foil from the casserole dish and sprinkle the fish with breadcrumbs and sesame seeds. Uncover and return to the oven for a further 10 minutes.

Serve the fish bake with a baked potato topped with crème fraiche.

Start a diet plan at tescodiets.com

Thanks to tescodiets.com who have provided this article.