Roasted Haddock with a Herby Crumb

1. Preheat the oven to 200°C (400°F/Gas 6). Put the bulgur wheat into a pan over a high heat with 250ml (9fl oz) water. Bring to the boil, reduce to a simmer, and cook for 20 minutes until soft.

2. Put the onion and peppers on a roasting tray. Drizzle them with the oil, season with paprika, and toss well. Tuck 2 rosemary sprigs in among the onion and peppers, and transfer the tray to the oven for 20 minutes until the vegetables are soft.

3. Meanwhile, put the nuts, garlic, and the leaves from the other sprigs of rosemary into a small food processor. Blend for a minute, so that the mixture is a rough crumb. Place the haddock loins on a board and use spoonfuls of the nut mix to top the fish, pressing the crumb down well.

4. Take the tray out of the oven and carefully place the haddock fillets on top of the vegetables. Return to the oven for a further 8–10 minutes until the fish is cooked and its flesh is opaque.

5. For the dressing, combine the chopped tomatoes (including the juice and seeds) with the basil, mint, orange juice, orange zest, and plenty of black pepper.

6. When the bulgur wheat is cooked, drain any excess water and return it to the pan. Pour over the dressing and stir it in well. Serve the fish, paprika vegetables (removing the rosemary sprigs), and bulgur wheat with a spoonful of home-made chunky hummus (recipe below).

For the hummus:

Place the tahini and lemon juice into a food processor and blend for a minute to cream the tahini. Use a spatula to wipe down the sides, then add the olive oil, garlic, and ground cumin. Blend again, then pour in three-quarters of the chickpeas and mix until smooth. Add the coriander, plenty of black pepper, and the remaining chickpeas. Pulse to roughly mix, but keep the hummus chunky. Season with more cumin, lemon, and black pepper, to taste.

Nutrition per serving:

Calories 577    Total fat 27.4g    Saturated fat 3.3g   Carbohydrates 59.7g    Dietary fibre 11.9g    Sugars 17.5g    Protein 27.2g    Salt 0.2g

Smart swaps:

•  Swap the pecans for Brazil nuts to get a different micronutrient mix – extra potassium, calcium, magnesium, phosphorus, iron, copper, vitamin E, and selenium.

•  Replace the haddock with fresh mackerel fillets for a huge boost in omega-3 fats, iron, and vitamin D.

Nutrient know-how:

Rosemary contains carnosic acid, which lab studies show can help protect against early onset Alzheimer’s disease. Another study found that rosemary’s aroma helps improve cognitive performance.