Roasted Haddock with a Herby Crumb

A foolproof recipe from Eat Better Live Longer, this Roasted Haddock with a Herby Crumb is as nutritious as it is delicious. Served with roasted red peppers and a chunky hummus, it makes a satisfying main course.

From the book

Eat Better Live Longer by &
Eat Better Live Longer
A nourishing guide to a longer, healthier life
Easy, delicious recipes with helpful nutritional advice
Classic dishes with a health-conscious twist

Introduction

This brain-friendly fish dinner boasts great levels of vitamin C, from the peppers and orange, as well as other antioxidants, such as lycopene in the tomatoes.

Beneficial for:

• The Brain
• Vision
• Hearing & Balance
• Oral Health
• Immunity
• Skin & Sensation
• The Lungs
• Heart & Blood
• Gut Health
• Urinary Health
• Men’s Health/Women’s Health

Serves 2

Ingredients

100g (3½oz) bulgur wheat
1 small red onion, sliced in wedges
1 red pepper, sliced
1 yellow pepper, sliced
2 tbsp olive oil
1 tsp paprika
4 sprigs rosemary
30g (1oz) pecan nuts
1 garlic clove
2 unsmoked haddock loins (about 180g/6¼oz in total)
For the chunky hummus (see below for recipe):
2 tbsp tahini
3 tbsp lemon juice
4 tbsp olive oil
1 garlic clove, crushed
½–1 tsp ground cumin
400g (14oz) can chickpeas in water, rinsed and drained good handful of coriander freshly ground black pepper
For the dressing:
4 ripe medium tomatoes, chopped
A handful basil leaves, shredded, plus extra to garnish
A handful mint leaves, shredded
Juice and zest of 1 orange
Freshly ground black pepper

Essential kit

You will need: a food processor.

Instructions

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.

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