Oven-roasted fish with lemon
Fresh fish, cooked simply, is so tasty, and so healthy. Eating plenty of fish, including oily fish like salmon, is good for our general health.
Ingredients (serves 2)
2 portions (about 100g/4oz each) salmon, halibut or other fish fillets, preferably skinless
1 medium courgette, trimmed and thinly sliced
1/2 small red onion, very thinly sliced
1 strip (1/2 cm/1/4 inch wide) orange zest (removed with a vegetable peeler) cut into 2 long narrow strips
1 clove garlic, crushed
1 teaspoon lemon juice
2 tablespoon fresh parsley, chopped
Freshly ground black pepper
1 teaspoon olive oil
165g/6oz cooked brown rice
Preheat oven to 230°C/450°F/
Gas Mark 8
Method
1) Cut 2 pieces of foil, each about 30cm/12 inches long and 15cm/6 inches wide. Position a portion of fish in the centre of each piece of foil.
2) Rub the crushed garlic onto the fish and sprinkle with lemon juice. Divide the courgette, red onion, orange zest and parsley evenly on top of the fish.
3) Sprinkle with black pepper and drizzle with the olive oil.
4) Wrap up the foil parcels, folding the long sides and crimping the edges to seal. Place on a baking sheet and cook in the preheated oven for 15 minutes.
5) Carefully cut open the parcels and slide the fish onto a bed of cooked brown rice, along with the vegetables and juices.
Calories per serving: 319
Fat per serving: 14g
The fat and calorie content per serving will vary according to the type of fish used.
Top Tips
- To be sure that your fish is thoroughly cooked before serving, check that it is opaque throughout. It should flake easily with a fork.
- The fish is delicious served with new potatoes instead of brown rice.
Courtesy of the World Cancer Research Fund
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