Roast parsnip & chestnut salad
A low-fat yet rustic root vegetable salad flavoured with honey and rosemary. It makes a great accompaniment a roast dinner.
Lemon & pepper fish with roasted veg
- Preparation and cooking time
- Prep:
- Cook:
- (to cook from frozen allow 40 minutes)
- Easy
- Serves 3
Skip to ingredients
- 3 mixed peppersdeseeded and sliced
- 2 red onionscut into wedges
- 3 courgettescut into rounds
- 2 garlic clovesfinely chopped
- 2 tsp dried oregano
- 50g black olive
- 1 tbsp vegetable oil
- 4 tbsp dried breadcrumb
- zest ½ lemonplus wedges to serve
- 1 tsp crushed black peppercorn
- 3 frozen white fishfillets (such as cod, haddock or pollack)
- 2 tbsp plain flour
- 1 medium eggbeaten
Nutrition: per serving
- kcal387low
- fat10glow
- saturates2g
- carbs39g
- sugars17g
- fibre8g
- protein35g
- salt1.4g
Method
step 1
Toss the vegetables with the garlic, herbs, olives and oil. Season and tip onto a tray lined with baking parchment. Open-freeze the veg until solid, then transfer to a large freezer bag and put in the freezer.
step 2
Whizz the breadcrumbs until fine, then toast for a few secs in a dry frying pan, shaking to prevent them burning. Tip into a bowl and mix with the lemon zest, pepper and a large pinch of salt. Tip into a small freezer bag and pop in the freezer. Both the vegetables and crumbs can be frozen for up to 3 months.
step 3
To cook from frozen, heat oven to 200C/220C fan/gas 7. Tip the vegetables into a roasting tin and cook for 15 mins. Meanwhile, dust the frozen fish in flour, brush lightly with the egg and cover with the frozen breadcrumbs. Pop the fish onto a grill rack and sit above the veg. Bake for 25 mins until the fish is cooked. Serve with lemon wedges.
