Fish remains one of the cheapest and most nourishing foods available. I like to use cream fraiche or cultured cream here, not only because it's a great source of lactic acid to aid digestion, but also the saturated fat ensures optimum usage of the Omega 3 Fatty Acids. Use a fish that is sustainable where you live - this is a great place for an oily, high omega fish like sea mullet, though black bream is also great. Ask for your fillet to be skinned, and check carefully for any bones. It's also one of the quickest and most delicious meals to put together.2 medium potatoes, well scrubbed and cut into 2-3 cm dice 100 or so gm broccoli - roughly cut 2 tablespoons butter or ghee 2 stems spring onions, roughly chopped or 1 small onion finely diced 2 tablespoons fresh herbs - lemon thyme, parsley or basil grated zest of 1 small lemon Handful of green vegetables - I use whatever is in season. Peas and asparagus are delicious, but right now English Spinach is a good choice. 4 - 6 tablespoons cultured cream 1/4 (one quarter) seed mustard pinch sea salt and freshly ground black pepper 300 gm fish, checked over for bones and roughly cut into 3 cm chunks
Pre heat oven 190c.
Steam the potatoes and when nearly ready, add the broccoli and cook until the broccoli is just soft. Take care not to overcook and dull the colour of the broccoli. Add 1 tablespoon butter or ghee and roughly mash.
Melt the remaining butter or ghee in a small saucepan and if using onion, add this and cook over a gentle heat until soft. If using spring onion, just throw it in let it soften for a minute or so. Add the lemon zest, greens, cream, mustard, salt, pepper and fish. Stir through gently - the cream will 'melt' and relax. Spoon the mix into a shallow, ovenproof dish and top with the mashed potato.
Place in the oven and cook for approx 20 minutes or until the top is lightly golden and the juices are bubbling.<< BACK to the Recipes Archive