Eye Healthy Recipe: Mustard Coated Fish

mustardfishA low-carb meal that’s tasty, colourful and packs in three of your  five-a-day, all for 360 calories!

Prep Time: 15 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients: 4 x 150g firm white fish fillets, such as coley • 1tbsp dijon mustard • 40g panko breadcrumbs • 4tbsp wholegrain mustard • 2tsp olive oil • 1 onion, finely chopped • 2 garlic cloves, crushed • 1 red pepper, finely chopped • 350g frozen sweetcorn • 1 red chilli, finely chopped • 4tbsp chopped fresh flat leaf    parsley • 350g fresh or frozen green beans

Directions: Heat the oven to 200°C/fan 180°C/gas 6. Line a large baking tray with non-stick baking paper. Put the fish on the prepared tray and spread the dijon mustard over each fillet. In a small bowl, combine the breadcrumbs and wholegrain mustard. Press the breadcrumb mixture into the mustard on the fish, then bake for 12-15 minutes until the fish is cooked through. 3 Meanwhile, heat the olive oil in a large non-stick frying pan over a medium-high heat. Cook the onion, garlic and pepper, stirring, for five minutes or until softened. Add the sweetcorn and chilli. Cook, stirring, for a further five minutes or until the vegetables are just tender. Stir in the chopped parsley. Meanwhile, boil, steam or microwave the beans until tender. Drain, then serve with the fish and corn salsa.

This and other healthy recipes are available from www.healthyfood.co.uk.

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