Fish is such a good form of easy and digestible protein. In this recipe neither flavour nor nutrients are wasted as it is cooked gently with the lid on! The combination of the hot harrisa sauce enhances the appeal of the whole dish. We believe if the food is flavoursome, this will encourage a higher intake of vegetables.
You will only need one large open pan (with a lid) to make the whole meal, it was very easy to find volunteers to do the washing up.Perfect all round!
Prep time: Washing and prepping veg around 10 minutes.
Cook Time: Including cooking the potatoes (which is the longest bit!) no more than 30 minutes
Ingredients for 3 -4
3 – 4 Cod fish fillets
1 Red Florence (Spring) Onion or 4 spring onions
Handful Green,
150 g (String) Beans, chopped
Handful Flat Beans 150 g, chopped
27 g Baby Corn, chopped into chunks
500 g New potatoes
2 Tablespoons of fresh (or frozen) chopped Parsley
2 Tablespoons Harrisa Paste
2 Tablespoon Extra virgin olive oil
Method
- Wash new potatoes and cut into chunks around 2 cm long (we halved then, quartered the halves) and put them in a large open pan cover with cold water and boil for around 5 minutes. Make sure they are cooked through but not falling apart.
- Drain when they are ready and return them to the pan, add the harrisa paste and oil.
- Add the chopped veg and gently mix everything together well.
- Turn up the heat a little (not full blast) put on the lid and cook for around 5 minutes, occasionally gently turning over the veg so they are well coated in the spices.
- Then add the parsley, stir in and then lay the fish on top of veg.
- Put the lid back on the whole lot, turn it down to a simmer and leave for 5 minutes until the fish is just cooked.
Serve with some fresh leaves or more gently steamed veg of choice.