A throw together one pot dish ideal for weekdays and packed with flavours. Real healthy comfort food – creamy too thanks to the addition of coconut milk. Serve with a side salad or steamed veggies

One Pot Tuscan Style Fish & Potatoes with lemon

Overview

 

Serves 4

Preparation time: 10 minutes

Cooking time: 19 minutes

 

What’s Good About It?

A delicious healthy one pot and a great way to serve fish. White fish is an excellent source of easy to digest protein, high in B vitamins to energised you and selenium – important for thyroid health and detoxification.

 

  1. Season the fish with salt and pepper. Drizzle over the lemon juice.
  2. In a large casserole dish heat the oil over medium heat and saute the onion for 2-3 minutes until it starts to soften.
  3. Add new potatoes, carrot, tomatoes, garlic, salt, pepper, oregano, and basil and cook for 2-3 minutes.
  4. Place the cornflour in a small bowl and stir in a little of the coconut cream to form a thick smooth paste. Add the rest and mix well.
  5. Pour the cornflour cream and stock into the pan with the nutritional yeast if using.
  6. Simmer for 10 minutes then add the fish and cover. Simmer gently for 5-6 minutes until the fish is cooked and the potatoes are tender.
  7. Serve with lemon slices / wedges and scatter over fresh parsley to serve if wished.
  8. Accompany with salad and steamed greens

 

Nutrition per serving: 334kcal, Fat 12.4g, Carbohydrates 29.5g, Protein 22.9g

Did You Know?

Make this vegan by adding 2 cans butterbeans instead of the fish.

 

Serves 4

4 thick white fish fillets (e.g coley, haddock, cod) cut in half

Seasoning

Juice of 1 lemon

1tbsp olive oil

1 onion, diced or sliced thinly

400g new potatoes, halved

2 carrots sliced

200g cherry tomatoes halved

1tsp crushed garlic

1/2 tsp sea salt and black pepper to taste

1/2 tsp dried oregano or parsley

150ml chicken stock

1tbsp cornflour (or arrowroot)

100ml coconut cream

2tbsp nutritional yeast flakes, optional

 

To serve – lemon wedges, chopped fresh parsley