28 April, 2023

This yummy baked fish and leek recipe is a satisfying meal, ideal for a midweek supper. Make a tasty meal with white fish, leek, potato hash and egg that’ll soon become a family favourite. You can even try using Pollock for a budget-friendly alternative! Are you going to try this one?

Serves: 2

Preparation time: 45 minutes 

378 kcal per portion

Ingredients

1 leek

80g spinach

1 spring onion

1 garlic clove

5g fresh dill

2 x 100g white fish fillets, such as seabass

2 eggs

4 white potatoes

1 tsp of low-fat spread

Pinch of salt

Pinch of pepper

2 tsp of organic olive oil

Instructions:  

  • Preheat oven to 220 degrees C (200 for fan oven) / gas mark 7.
  • While the oven is heating, cut the potatoes, skins on for extra fibre, into bite-sized pieces and add to a saucepan of boiling water. Simmer for 10 minutes until fork tender.
  • Finely slice the leek, peel and finely chop/grate the garlic, finely chop the dill and trim and slice the spring onion.
  • Cut a large piece of foil and place it on a baking tray (where possible, avoid using non-stick cookware). Place the fish fillets in the centre of the foil and add a small knob of low-fat spread and a pinch of salt and pepper.
  • Scrunch the foil around the fish to form a tightly sealed parcel and put the tray in the oven for 15 minutes.
  • Drain the potatoes and add them to a stainless-steel frying pan with a drizzle of olive oil. Add the sliced leek and a pinch of salt.
  • Cook for 8-9 minutes until the leek has softened and the potatoes start to brown, crushing them lightly as they cook.
  • Bring a saucepan of water to a boil and gently crack the eggs into the water. Bring the water back up to a gentle simmer and cook for 3 minutes.
  • Wash the spinach and add the chopped garlic, half the spring onion and half the dill to the pan.
  • Stir into the potatoes and leek, cooking for 2-3 minutes until the spinach has wilted.
  • Serve the leek and potato hash topped with your baked fish and poached eggs. Drizzle any buttery sauce from the fish parcel over the potatoes.

To serve:

  • Sprinkle the remaining dill and sliced spring onion over the top and season with a little salt and pepper.

Why this is good for you

White fish, such as seabass, is an excellent source of protein, and it is low in fat, making it one of the healthier, low-fat alternatives to red or processed meat. There is evidence that processed meat slightly increases breast cancer risk. The association between processed meat and an increased risk of breast cancer is due to a combination of factors, such as high levels of saturated fat, cholesterol, N-nitroso compounds and haem iron, which may promote the development of breast cancer.

Enjoyed this recipe and are craving more like this? Breast Cancer Uk’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 



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