Parsley Pollock with Vegetable Medley Bed

Another in Love Food’s cheap meals to make: using an inexpensive white fish and vegetables found in the fridge, this is a delicious and quick supper to make mid-week.

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Ingredients

Serves 4

600g pollock fish (fresh or frozen, any kind depending upon your budget)

2 courgettes, washed and sliced

250g mushrooms, washed and sliced

300g of frozen peas

60g sun dried tomatoes, chopped

425g tin of sweetcorn

4 tsps parsley (dried or fresh)

2 tbsp cooking oil

Dawn: This is an attractive looking meal that appeals to our visual senses and as we ‘eat with our eyes’, this ticks all the boxes! It’s another cheap meal to make, too and won’t break the bank. So, if you are looking for a tasty and delicious supper after work which is economical to make, this is for you!

Method

  • Preheat the oven to gas mark 6, 200°C electric.
  • Take the fish and place on a large enough piece of tin foil that the foil will easily wrap around the fish. Sprinkle about a third of the parsley onto the fish portions and add a tiny splash of cooking oil to stop the fish from sticking to the foil when it is baked. Add seasoning. Fold the tin foil around the fish and create a sealed parcel by securing all sides and ends. Place on a baking tray in the middle of the oven and bake for approximately 35 minutes if using frozen fish. If using fresh fish, adjust cooking times accordingly until the fish flakes away when touched with a fork.
  • Heat the remaining cooking oil in a non-stick frying pan on a medium heat. When the oil starts to appear to bubble and a little heat haze looks to be coming off it, add the mushrooms and cook for about 5 minutes.
  • Add the frozen peas and cook for 3-5 minutes before adding the sweetcorn, chopped sun dried tomatoes and courgettes. Add the remaining parsley and cook for a further 5-10 minutes until the vegetables are soft to your preference.
  • On warmed plates, place equal amounts of the vegetables on each and top each off with a piece of the pollock fish. Season and serve.

Dawn: An inexpensive supper using a bag of pollock fish and found ingredients in the fridge with a total cost of about £1 per person. Excellent value and a nutritional, low fat supper that’s extremely easy to make. 

Pollock has been perceived as a somehow ‘inferior’ fish to its contemporaries such as cod or plaice and yet it has a  lovely, delicate taste that seems to absorb fellow cooking ingredients to create quite superb meals and in terms of cost, is often far more accessible for peoples’ purses so please do try this fish if you haven’t yet.

For more economical, tasty and easy to make food recipes, follow this blog – www.forfoodlovers.wordpress.com and click “Follow” over on Twitter @Love_Food_UK for regular food chat as well as finding the cooking sensation over on Facebook (please pop across and ‘Like’ Love Food). Oh, not forgetting the fab MumsNet Bloggers Network and Foodies100, too! 

 

 

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