Page 58 - Healthy food

Mustard-coated fish with
corn salsa
prep 15 min cook 15 min serves 4
dairy free

4 x 150g firm white fish fillets, such
as coley
1tbsp dijon mustard
40g panko breadcrumbs (see below)
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 flatleaf parsley
350g fresh or frozen green beans

1 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.
2 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 min 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 5 min
or until softened. Add the sweetcorn
and chilli. Cook, stirring, for a further
5 min or until the vegetables are just
tender. Stir in the chopped parsley.
4 Meanwhile, boil, steam or microwave
the beans until tender. Drain, then
serve with the fish and corn salsa.

PANKO BREADCRUMBS, available at
most supermarkets, are a light, flaky
variety often used in Japanese
cooking. You could use wholemeal
breadcrumbs instead, if you prefer.

3

PER SERVING RECIPES: LIZ MACRI. PHOTOS: MARK O’MEARA
360kcal 11.8g fibre
9.7g fat 36.9g protein
Mustard-coated fish with corn salsa 1.1g saturates 2g salt
25.2gcarbs 143mgcalcium
11g sugars 3.8mg iron

58 HEALTHY FOOD GUIDE FEBRUARY 2018