Quick and healthy dinners #2 – white fish with courgetti

Not only is this a healthy and tasty quick supper to make, it’s also fun to get the spiraliser out for it’s monthly kitchen duties.  If you don’t have a spiraliser, grate the courgettes down lengthways across the large holes of the grater to make long strips.  This is based on a Lindsay Bareham recipe I cut out of the paper months ago, and I often have it for suppers on my own and have also cooked it for 2-3 people when I’ve not had much time to prepare before friends have come over.  The recipe below is for one person, so just double up for 2 people.

In the spring last year I mixed wild garlic into the courgette when I was cooking it which was delicious.   Sometimes I might add spring onion or red onion and soften them with the garlic in the pan before adding the courgette.

Ingredients (for one)

  • 1 large courgette
  • 1 white fish fillet (such as haddock or cod)Quick healthy suppers #2
  • half a lemon
  • 2 garlic clove
  • Olive oil
  • Apple cider vinegar
  • 50g cherry tomatoes
  • 1 tsp of capers (perhaps a couple of teaspoons, depending on how much you love them!)
  • small handful of chopped basil leaves

Turn the oven to 180C.

Place your fish fillet into a small roasting dish and drizzle with a little olive oil, a squeeze of lemon and some ground pepper.  Roast in the oven for about 8 mins.

While the fish is in the oven, mix a couple of tablespoons of olive oil, one tablespoon of apple cider vinegar, a spoonful of capers and a crushed clove of garlic in a small bowl.  Chop your tomatoes in half and add to the bowl, mixing them through the dressing gently.

Rinse your courgette and spiralise it. Add a small amount of olive oil to a frying pan or wok and heat.  Add your sliced garlic and warm through.  Then add your courgette and stir fry for about 2 mins until warmed through and softened slightly and coated with the oil and garlic.

Stir your chopped basil leaves through the tomato mix.

Put the courgette on a plate and place the baked fish on top.  Then pour over the tomato and basil sauce and serve.


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