BONELESS FISH RECIPES RECIPES

Name: Greek-style roast fish
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Yield: 2
Cuisine: Greek
Ingredients: 5 small potatoes (about 400g), scrubbed and cut into wedges; 1 onion, halved and sliced; 2 garlic cloves, roughly chopped; ½ tsp dried oregano or 1/2 tbsp chopped fresh oregano; 2 tbsp olive oil; ½ lemon, cut into wedges; 2 large tomatoes, cut into wedges; 2 fresh skinless pollock fillets (about 200g); small handful parsley, roughly chopped

GREEK-STYLE ROAST FISH RECIPE | BBC GOOD FOOD

Greek-style roast fish recipe | BBC Good Food image

Oven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner

Provided by Sara Buenfeld

Categories Dinner, Fish Course, Main course, Supper

Total Time 1 hours

Prep Time 10 minutes

Cook Time 50 minutes

Yield 2

Number Of Ingredients 9

Ingredients

5 small potatoes (about 400g), scrubbed and cut into wedges
1 onion, halved and sliced
2 garlic cloves, roughly chopped
½ tsp dried oregano or 1/2 tbsp chopped fresh oregano
2 tbsp olive oil
½ lemon, cut into wedges
2 large tomatoes, cut into wedges
2 fresh skinless pollock fillets (about 200g)
small handful parsley, roughly chopped

Steps:

Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together with your hands to coat everything in the oil. Roast for 15 mins, turn everything over and bake for 15 mins more.
Add the lemon and tomatoes, and roast for 10 mins, then top with the fish fillets and cook for 10 mins more. Serve with parsley scattered over.

Nutrition Facts : Calories 388 calories, FatContent 13 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 42 grams carbohydrates, SugarContent 11 grams sugar, FiberContent 6 grams fiber, ProteinContent 23 grams protein, SodiumContent 0.4 milligram of sodium

FISH MAPPAS RECIPE | BBC GOOD FOOD

Fish mappas recipe | BBC Good Food image

A coconut fish curry, popular in the southern Indian state of Kerala - use pollock or any other sustainably sourced white fish fillets

Provided by Good Food team

Categories Dinner, Lunch, Main course, Supper

Total Time 35 minutes

Prep Time 15 minutes

Cook Time 20 minutes

Yield 4

Number Of Ingredients 9

Ingredients

300g basmati rice
1 tbsp sunflower or vegetable oil
2 large onions , sliced
2 garlic cloves , chopped
450g tomatoes , cut into chunks
3 tbsp tikka curry paste
400g can coconut milk
4 skinless, boneless pollock fillets (about 150g/51/2oz each), or other sustainable white fish, cut into 4cm/11/2in chunks
½ small pack coriander , roughly chopped

Steps:

Put a large saucepan of water on to boil and cook the rice following pack instructions. Meanwhile, heat the oil in a large, wide saucepan over a medium heat and add the onions. Cook for 5-10 mins until softened and starting to colour. Add the garlic and tomatoes, and fry for 2 mins. Add the curry paste, fry for 2 mins more, then pour in the coconut milk and bring to the boil.
Add the fish to the pan and simmer gently for 5-8 mins until just cooked through. Turn off the heat. Sprinkle the coriander over the curry and serve with the rice.

Nutrition Facts : Calories 691 calories, FatContent 26 grams fat, SaturatedFatContent 16 grams saturated fat, CarbohydrateContent 74 grams carbohydrates, SugarContent 11 grams sugar, FiberContent 4 grams fiber, ProteinContent 39 grams protein, SodiumContent 0.8 milligram of sodium

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