Feed your appetite for cooking with Penguin’s expert authors
Tim Spector’s Miso Fish Traybake with Black Beans
Introduction from Tim Spector
As delicious as it is colourful, this recipe will banish any fears you have of cooking fish. The thickness of the fish you choose will determine the cooking time: thinner pieces will cook in 8–10 minutes; slightly chunkier pieces of fish might need closer to 12 minutes. Try to source your fish from a trusted supplier and ask if it has MSC certification.
Ingredients
Method
Make the Chilli Roasted Red Pepper Dressing (makes 250ml)
Place the sauerkraut, apple cider vinegar, cashew nuts and extra virgin olive oil into a jug and blitz with a hand-held blender until completely smooth. Season with a pinch of salt and pepper, then add the rest of the ingredients to the jug and blitz until completely smooth. Store in the fridge for up to 2 weeks.
For the traybake
Preheat the oven to 220°C/200°C fan/425°F/gas 7 and line a roasting tin with baking parchment.
Mix the miso and 2 tablespoons of the olive oil together. Toss with the tomatoes and black beans until thoroughly coated. Transfer to the lined tin, season with a little salt and pepper and roast in the oven for 10 minutes.
Carefully remove the tin and stir in the sugar snap peas and broccoli, coating them in the juices. Nestle the pieces of fish into the vegetables and drizzle with the remaining olive oil. Season the fish and transfer to the oven for 8–12 minutes, depending on the thickness of your fillets; it is cooked when it is opaque throughout, can be pierced with a knife and flakes easily.
Drizzle the dressing over the fish and vegetables, and serve.
Swaps
Any beans for black beans
Tofu for fish
Pollock for cod or haddock
Kimchi for Chilli Roasted Red Pepper dressing
Nutritional value
Contains 11 plants and 5-10g of fibre.
Reviews
Have you tried this recipe? Let us know how it went by leaving a comment below.
Our team will respond to any queries as soon as we can - this may take longer over weekends. You do not need to resubmit your comment.
Please note: Moderation is enabled and may delay your comment being posted. There is no need to resubmit your comment. By posting a comment you are agreeing to the website Terms of Use.