Using a more sustainable white fish such as coley will help to prevent over-fishing of cod and haddock. With a little pre-preparation, this dish is quick and works great on a barbecue or under the grill. Remember to have a large portion of salad with this dish to get your 5 a day.

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5 Large baking potatoes
500g sustainably sourced White fish fillets (e.g. coley)
1 Clove garlic
Large handful  fresh coriander
2 Small red chillies
Lemon juice of 1 large lemon
1 tbsp olive oil
Cajun spice mix
Salad to serve


1. Slice the fish in to large bite sized (3-5cm) pieces

2. Finely chop the coriander, garlic and chillies. Then combine in bowl with the lemon juice and olive oil. Add the fish mix well and leave to marinade for at least an hour, in the fridge.

3. Cut the potatoes in to wedges, and par boil for 5 minutes then drain. Once the potato has dried, spray with low fat cooking spray and sprinkle with Cajun spice mix .

4. Cook the potato wedges in a hot oven (220oC) until golden around 20-30 min.

5. Meanwhile, place the marinated fish piece onto skewers, and grill or barbecue for around 5 minutes, or until fish is cooked.

6. Serve with a large salad. This dish also goes well with couscous.

Nutritional content: per serving

Calories 315 Kcal
Total fat 4.9g
   - Saturated fat 0.7g
   - Polyunsaturated fat 1.0g
   - Monounsaturated fat 2.7g
Carbohydrate 36g
Protein 29g
Fibre 3.7g
Salt 0.9g

Page last reviewed on 29/09/2016

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