Recipe courtesy of Psychologies Magazine (February 2017) and taken from Clean Eating Alice Eat Well Every Day: Nutritious, healthy recipes for life on the go by Alice Living.
A diet high in cruciferous vegetables, such as cauliflower, has been linked to a reduction in the risk of cancer. Cauliflower is also full of antioxidants and dietary fibre and is therefore a superfood that you should be including in your diet. Paired with some heavenly baked fish and spices, this is a great weeknight supper staple.
- 100g Greek yogurt
- 1 small garlic clove, peeled and minced
- 2 sprigs each of fresh mint and coriander, leaves chopped
- 1 tsp turmeric, plus an extra pinch
- 1/4 tsp ground cumin
- 2 large cod fillets
- 1 small cauliflower, cut into florets
- 1 tbsp coconut oil
- Sea salt
- Freshly ground black pepper
Step One – In a bowl, mix the yogurt and garlic with the chopped mint and coriander, a pinch of turmeric and the cumin, until completely combined.
Step Two – Add the cod, turn to coat and set aside to marinate.
Step Three – Preheat the oven to 200oC / 400oF / Gas Mark 6.
Step Four – Put the coconut oil into a roasting tray and place in the hot oven until melted. Add the cauliflower, sprinkle over a teaspoon of turmeric and season with a little salt and pepper then toss in the oil to cover.
Step Five – Roast in the hot oven for 40 minutes, adding the fish for the final 12 minutes. Serve immediately.
A Gary Rhodes recipe
This delicious dish works just as well with salmon as cod. Once you’ve made it, you’ll see the humble fish finger in a whole new light.
These really are just fillet of cod cut into fingers. I normally take 4 x 6-8oz (175-225g) fillets and cut them in strips/fingers allowing 3 per portion. This recipe can also be used for canapés. Just cut the fish, cod or salmon (both work), into 1 in (2.5cm) cubes. Then crumb and deep-fry before sitting on cocktail sticks. These are good fun and very tasty with the sour tartare sauce.
Serves : 4
Ingredients: 1 tblsp freshly chopped parsley; fresh breadcrumbs made from 10-12 slices white bread; zest and juice of 2 lemons; salt and pepper; 2 eggs, size 2; 2-3 tblsp milk; 4-6-8oz (175-225g) cod fillets, cut into fingers; plain flour for dusting; 1 dsp each chopped shallots, capers and gherkins; 5-10 fl oz (150-300ml) sour cream; oil for deep-frying
- In a large bowl, mix ¾ of the freshly chopped parsley with the white breadcrumbs and the lemon zest. Season with salt and pepper. In a separate bowl, beat together the eggs and milk.
- Season the fish fingers with salt and pepper and then lightly dust with flour. Dip into the egg mix then into the crumb mix. These are now ready for frying or can be re-dipped in the egg and re-crumbed to give a thicker, crunchier finish. Set aside.
- To make a sour Tartare sauce to accompany the fish fingers, mix the chopped shallots, capers and gherkins with the remaining parsley and the sour cream. Season then add the lemon juice to taste. Pour into a small serving dish.
- Heat the oil to 170oC/325oF in a deep-fat fryer. The fish fingers can now be deep-fried in batches for 5 minutes or until golden brown and crispy. Serve with the homemade Tartare sauce.