|Energy (Kcal) 480||24%|
|Saturated Fat 3.7g||19%|
|Total Sugars 5.3g||6%|
Heat the oven to 200°C/180°C fan-assisted/Gas Mark 6. Break up 1 large head of garlic into cloves leaving the skin on. Place in a piece of foil and wrap to cover. Roast in the oven for 20 minutes until tender. Unwrap the foil and leave to cool.
Meanwhile place the potatoes in a pan of cold water and bring to the boil. Boil for 15 minutes until tender then drain and mash with the milk. Squeeze the soft garlic out of the cloves discarding their skins. Fold through the mash and season.
Using a peeler peel thin layers of the zest from the lemon then finely shred. Then juice the lemon and set both aside.
Dust the fish in the flour and shake off any excess. Heat the oil in a large non-stick pan over a medium heat add the fish skin side down. Cook for 3 minutes before gently turning and cooking for a further 2-3 minutes until cooked through. Carefully remove from the pan and keep warm.
Keep the pan over the heat and add the butter, lemon zest and juice. Once melted season and add the fish stock and parsley. Simmer for 2-3 minutes while you spoon the mash onto the plates and top with the fish. Spoon over a little sauce and serve immediately.
1.2kg smooth potatoes, such as Desiree, peeled & roughly chopped
1 head garlic
200ml semi-skimmed milk
4 sea bream or other small white fish fillets
2 tbsp plain flour
1 tbsp olive oil
20g unsalted butter
150ml hot fish stock
1 tbsp fresh parsley, finely chopped
Portugese salt cod fitters with crunchy lime salad
Try these fabulous fritters tonight and you'll wish you found them sooner. Quick, easy and delicious!
Grilled Salmon and Potato Rainbow Salad
At just over 600kcal, ‘Bowl in One’ is a delicious combination of salmon spiced with turmeric, fresh potatoes for a fibre and potassium boost, and a generous helping of a mix of vegetables to provide three and a half portions of the recommended ‘5 A DAY’. Incorporating ingredients from all food groups, the dish provides nutrients important for eye, heart and digestive health.
Turkey Bubble and Squeak with Crisp Ham Shards
This delicious recipe is perfect for using up leftover roast turkey after Christmas! Perfect when served with a runny poached egg.
For a luxurious version this dish could be made with Dover sole, shrimps, truffles and Parmesan, but in wartime often it was made with substitutes. This modern take on the recipe uses sole, prawns and Cheddar.
This campaign was originally produced in the framework of a programme co-financed by the European Union