This tastes awesome: fresh, clean and nutrient packed. It gives you easily digestible protein, fibre, bucketfuls of minerals… oh, and it looks pretty impressive too.
4 skinless cod fillets
2 x 400g tins broad beans, drained
1 onion, finely chopped
olive oil, for cooking
6 tablespoons breadcrumbs (shop-bought or home-made)
2 tablespoons green pesto
large bunch fresh parsley, coarsely chopped
2 tablespoons chopped
sea salt and black pepper
Preheat the oven to 200°C/400°F/Gas mark 6 and line a baking tray with foil. Place the cod fillets on the tray and bake for 8–10 minutes, until almost cooked through.
Meanwhile, place the broad beans in a small pan and top with boiling water. Simmer for 5 minutes to warm through and soften slightly, then drain. Heat a little olive oil in a separate pan, add the onion and cook gently for 4–5 minutes, until softened.
Mix the breadcrumbs and pesto together. Remove the cod from the oven and top with the pesto crumbs. Return to the oven for another
Return the drained broad beans to the pan along with the cooked onion and parsley, then mash to form a coarse mash. Stir in the chopped olives and season with salt and pepper. To serve, place a dollop of the mash in the centre of a plate and top with the cod fillet.
This recipe is taken from The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £18.99)
Photography by Martin Poole