NATIONAL EYE

YOUR VISION MATTERS

HEALTH WEEKMONDAY 24 – SUNDAY 30 SEPTEMBER 2018

FEAST YOUR EYES

RECIPE CARD

A low-carb meal that’s tasty, colourful andpacks in three of your five-a-day, all for 360calories!

PREP TIME 15 minutesCOOKING TIME 15 minutes

MAKES 4

INGREDIENTS• 4 x 150g firm white fish fililets, such as coley• 1tbsp dijon mustard• 40g panko breadcrumbs• 4tbsp wholegrain mustard• 2tsp olive oil• 1 onion, finely chopped• 2 garlic cloves, crushed• 1 red pepper, finely chopped• 350g frozen sweetcorn• 1 red chilli, finely chopped• 4tbsp chopped fresh flat leaf parsley• 350g fresh or frozen green beans

METHOD1 Heat the oven to 200°C/fan 180°C/gas 6. Line a large baking tray with non-stick baking paper. Put the fish on the prepared tray and spread the dijon mustard over each fillet.

2 In a small bowl, combine the breadcrumbs and wholegrain mustard. Press the breadcrumb mixture into the mustard on thefish, then bake for 12-15 minutes until the fish is cooked through.

3 Meanwhile, heat the olive oil in a large nonstick frying pan over a medium-high heat. Cook the onion, garlic and pepper, stirring, for five minutes or until softened. Add the sweetcorn and chilli. Cook, stirring, for afurther five minutes or until the vegetables are just tender. Stir in the chopped parsley.

4 Meanwhile, boil, steam or microwave the beans until tender. Drain, then serve with the fish and corn salsa.

For more recipes go towww.healthyfood.co.uk

Mustard-Coated Fish with Corn Salsa