Hoki with courgette salad and new potatoes
Serves: 4
Time to make: 45 mins
Hands-on time: 15 mins
Total cost: $19.60 / $4.90 per serve
(at time of publication)
Ingredients
- 4 x Sealord Hoki fillets with Linseed, Sunflower & Pumpkin Seeds
- 600g new potatoes
- 3 sprigs fresh mint, broken in small pieces
- Salad
- 4 courgettes, 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
Log In or Sign Up to save this recipe to your shopping list.
Instructions
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 452cal
-
Kilojoules 1890kJ
-
Protein 26g
-
Total fat 20g
-
–Saturated fat 4g
-
Carbohydrates 40g
-
–Sugars 6g
-
Dietary fibre 6g
-
Sodium 240mg
-
Calcium 160mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
LATEST ADVICE
