Spicy fish with mustard potatoes
Serves: 4
Time to make: 25 mins
Total cost: $18.40 / $4.60 per serve
(at time of publication)
Ingredients
- spray oil
- 700g new or baby potatoes
- 4 x 150g white fish steaks, with skin on
- 1 tablespoon wholegrain mustard
- ½ teaspoon ground ginger
- 1 teaspoon paprika
- 4 cups mixed vegetables such as sweet corn, diced onions, diced tomatoes and diced capsicums
- 6 tablespoons honey and mustard oil-free dressing
- 2 cups rocket
- lemon slices, to garnish
Instructions
1 Line a baking dish with baking paper and spray with a little oil. Preheat oven to 200ºC. Cook potatoes in lightly salted water.
2 Place fish skin-side down on baking paper. Spread a little mustard on each piece of fish. Sprinkle evenly with spices and season with freshly ground black pepper. Spray with oil.
3 Cook fish for 15-20 minutes. Check to see if fish is cooked: push a fork through the fleshiest bit and if fish flakes, it is cooked. Drain potatoes and mix with vegetables and dressing.
4 Serve fish with potato salad, rocket and a lemon slice.
Nutrition Info (per serve)
-
Calories 368cal
-
Kilojoules 1540kJ
-
Protein 30g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 50g
-
–Sugars 11g
-
Dietary fibre 6g
-
Sodium 340mg
-
Calcium 50mg
-
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
