I must be one of the few Scots who doesn’t enjoy a fish supper. Fish for supper, however, is a whole different kettle of fish.
This is a quick, satisfying and healthy alternative to going down the chippie. The mustard and Worcestershire sauce give the fish a delicious warmth and the green beans are a clean alternative to the deep-fried potato chips.
Here’s my recipe for a truly virtuous fish supper.
Healthy fish supper
- 2 filets of sustainable white fish (cod, pollock or coley, for example)
- 3-4 tablespoons panko breadcrumbs
- 1 onion, chopped
- Knob of butter (plus a little extra for greasing)
- 1 teaspoon of mustard
- Splash of Worcestershire sauce
For the green ‘chips’
- 200g green beans
- Optional: knob of butter; 1 shallot/onion
- Preheat the oven to 350F/180C (fan oven)/200C.
- Melt a small knob of butter in a frying pan, add the chopped onions and sauté for a couple of minutes. Add the mustard, Worcestershire sauce and panko breadcrumbs, and mix well.
- Put two scant smears of butter in an oven-proof dish, place a fillet of fish atop each one and then spoon over the panko crust. Pop in the oven for 20 minutes.
- Meanwhile, steam the green beans for about 12 minutes.
- While the beans are steaming, finely chop the shallot, if using, and sauté gently in the butter.
- Drain the beans and either serve ‘naked’ or drizzled with the shallot dressing.
We find the panko to be sufficient carbohydrate, but crushed new potatoes go well with this, too. Yum.
Siobhan Blunden-Currie is a head of department in a secondary school. She will be providing recipes every Friday for Tes