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
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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.
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.
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