What you need
- 2 sustainable cod, hake or pollock fillets
- 1 tbsp extra virgin olive oil
- 300 g peas (frozen are fine)
- A handful of mint and parsley
- Zest and juice of ½ lemon
- 150 g tenderstem broccoli or spring greens
- 1 tsp capers
Putting it together
- Crush the peas: cook the peas for 3 minutes, drain and crush with the herbs, lemon zest, a little olive oil and seasoning.
- Cook the fish: pat the fish dry and season. Fry in the oil, skin side down if it has skin, for 3–4 minutes until golden, then turn and cook for 1–2 minutes more.
- Steam the greens: steam the greens for 3 minutes.
- Serve: serve the fish on the peas with the greens, capers and a squeeze of lemon.
Why it's good for you: White fish provides lean protein, iodine and selenium, and peas bring fibre and plant protein. A lighter, homemade take on fish and chips with all the comfort and none of the deep-frying.
Good to know: Choose fish with the MSC blue label where possible.
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