Hoki with courgette salad and new potatoes

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

4 x Sealord Hoki fillets with Linseed, Sunflower & Pumpkin Seeds

600g new potatoes

3 sprigs fresh mint, broken in small pieces

Salad

4 courgettezucchiniXszucchini, summer squashX, sliced lengthways

spray oil

1 red chilli, deseeded, finely chopped

3 tablespoons fresh chopped parsley

2 cloves garlic

25g pine nuts

1 lemon, zest and juice

1 tablespoon oil

40g fresh parmesan cheese shavings

Instructions

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1 Preheat oven to 190ºC. Place fillets on a non-stick baking tray and cook from frozen for 14 minutes either side. At the same time place potatoes on to cook with mint sprigs.

2 Meanwhile, prepare salad. Spray courgettes with a little oil. Heat a non-stick pan or griddle and cook in batches for 3 minutes each side until lightly golden. Transfer to a serving platter. Mix chilli, parsley and garlic with nuts, lemon zest, lemon juice and oil. Drizzle over courgettes. Top with parmesan.

3 Drain potatoes and add to platter. Serve cooked fish with salad.

Variations

Make it gluten free: Use gluten-free hoki fillets.

Nutrition Info (per serve)

Calories 452 cal

Kilojoules 1890 kJ

Protein 26 g

Total fat 20 g

Saturated fat 4 g

Carbohydrates 40 g

Sugar 6 g

Dietary fibre 6 g

Sodium 240 mg

Calcium 160 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.