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Spiced fish & coconut traybake
Frozen fish makes this recipe such a breeze – with no need to defrost, it’s really simple to use and as it cooks, the juices mingle with the rich coconut sauce simmering in the veg below. For a simple side, try baby spinach, tossed with lime juice and seasoning.
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Ingredients
2 medium Essential Sweet Potatoes, thinly sliced
1 large Essential Onion, thinly sliced
1 bulb/s large bulb fennel, thinly sliced
1 tbsp wok oil or chilli olive oil
1 tbsp cardamom pods
400ml can Essential Coconut Milk
1 green or red chilli, thinly sliced
1 tbsp fish sauce
25g pack coriander, most finely chopped, some leaves left whole to serve
4 Frozen Essential Alaskan Pollock Fillets
Method
Preheat the oven to 220ºC,
gas mark 7. Scatter the sweet
potatoes, onion and fennel
into a roasting tin and drizzle
with the oil. Season lightly and
bake for 30 minutes, turning
the ingredients halfway
through. Crush the cardamom
pods to release the seeds,
discarding the husks.
In a small saucepan, heat
the coconut milk, chilli, fish
sauce, chopped coriander and
cardamom until simmering.
Arrange the pollock over
the vegetables and pour
over the coconut milk
mixture. Return to the oven
for 15 minute more, until the
fish is cooked through, piping
hot and flakes easily with a
fork. Serve scattered with the
coriander leaves.
Cook’s tip
Finely chop any greenery from the tops of the fennel when preparing and add these with the coriander to the sauce. There’s no need to remove the coriander stalks when chopping – these can go in too.
Nutritional
Typical values per serving when made using specific products in recipe
Energy
1,939kJ/ 464kcals
Fat
23g
Saturated Fat
17g
Carbohydrates
35g
Sugars
13g
Fibre
6.1g
Protein
26g
Salt
1.5g
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