What better way to make plain fish more interesting but to spice it up! The fish cooks in minutes and the sweet potatoes and vegetables can all just be chopped and thrown in the oven while you do other things. Easy, quick and a hit with all the family.
Ingredients: serves 1
1 piece fresh cod Sweet potato – 1 small one or ½ large
2 tsp coconut oil
1 clove garlic and/ or 1 fresh red chilli
For the vegetables:
I have deliberately not listed quantities as you can eat as many as you like to ensure that you are full. Just pick a mixture from what you have available in your fridge: Red onion, Courgette, Peppers, Butternut squash, Aubergine, Mushrooms, Garlic/ chillis, Broccoli
For the cod seasoning:
1 tbsp. Cajun spices/ Cajun style rub
Lime juice – ¼ lime
1 clove minced garlic
1 tsp Oregano
Preheat oven to 200 degrees / 180 degrees fan/ gas mark 6.
Chop the sweet potato into small wedges or chip size pieces, which ever you prefer. You can keep the skin on especially if you have bought organic – just wash them first and chop off the knobbly edges. Put on a baking tray and drizzle with 1 tbsp. olive oil and place in the oven for about 30-40 minutes until cooked through and golden.
Meanwhile chop all vegetables into bite size pieces and place on a baking tray. Drizzle with the rest of the olive oil and sprinkle with 1 clove chopped garlic and/or 1 fresh chilli, chopped. Cook alongside the potatoes in the oven for 20-30 minutes until cooked through. Turn potatoes and veg once whilst cooking to ensure evenly cooked.
While the potato and vegetables are cooking prepare the seasoning by combining the ingredients together in small bowl. Rub the ingredients all over the top of the fish with your fingers or a spoon.
Heat the coconut oil in a frying pan and once very hot put the fish, seasoned side down, and cook for approx 3 minutes on high heat until seasoning becomes slightly blackened. Then turn the fish over and cook the other side for a few more minutes using any remaining seasoning to flavour it.
Serve the fish immediately together with the potatoes and vegetables.