Ahhh another yummy delicious meal for warmer weather or even for the slightly cooler nights or days. It’s oven-baked white fish fillets with potatoes, tomatoes, and herbs which is healthy and gluten-free (which it is always good for the gut!).
Now for a little nutritional info on this delicious meal…and why you should make it for you or your family…Pollock fish has a good source of lean protein and is low in saturated fat. It also has a good source of vitamin B12, phosphorous, and selenium. As most of you know garlic, is known for antibacterial, antivirus, antifungal, and antioxidant properties, and are very good for keeping your body healthy. Garlic is also full of vitamins and nutrients like vitamins B1, B6, and vitamin C, manganese calcium, copper, selenium, and others. Onions not only provide flavor, and being yummy…they also provide important nutrients and health-promoting phytochemicals. High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality. You have lemon, tomatoes and herbs which also have amazing health benefits and add flavor to your meal.
Good to know…when deciding on what potatoes to use…much of the nutritional value of a potato is found in its skin. Red potatoes are particularly healthy because of the thin, nutrient filled skins, which are loaded with fiber, B vitamins, iron and potassium. Half of the fiber of a potato comes from the skin.
This recipe is having tonnes of healthy foods in it to prepare for yourself. I love collecting healthy recipes and give them to my lovely readers like you. These recipes can be used for dinner, breakfast, and launch.
Ingredients
5 small potatoes (about 400g), scrubbed and cut into wedges (try and choose red potatoes)
1 onion, halved and sliced
2 garlic cloves, roughly chopped
½ tsp dried oregano or ½ tbsp chopped fresh oregano
2 tbsp olive oil
½ lemon, cut into wedges
2 large tomatoes, cut into wedges
2 fresh skinless pollock fillets (about 200g)
small handful parsley, roughly chopped
Let’s get cooking…
Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together with your hands to coat everything in the oil.
Roast for 15 mins, turn everything over and bake for 15 mins more.
Add the lemon and tomatoes, and roast for 10 mins, then top with the fish fillets and cook for 10 mins more. Serve with parsley scattered over.
Recipe Tip ~ SUSTAINABLE FISH
You can use any sustainable white fish for these recipes – such as haddock, cod or any other firm white fish.
Recipe Tip ~ WHY CHOOSE POLLOCK?
With its white flesh, sweet flavor and medium flaky texture, pollock – a member of the cod family – is a useful, readily available fish for the home cook. You may have already encountered it in fish fingers and pies, and it is widely considered sustainable. If you can’t find it on the fish counter, look for it in the freezer, where it can be found as boneless flaky fish fillets.
We hope you will enjoy making this delicious meal, and once again let us know if you find any other combinations that work well with this delicious meal!
Please let us know how your meal turns out and if you discover any extras or alternatives to make this even more delicious than it already is…
Enjoy!
Julie xO
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