There are heaps of vegetables in this recipe all of which are basically warmed, seasoned and not cooked to destruction. This helps to preserve the vast majority of their nutrients.

Protein is found in the vegetables and the fish. This meal offers a massive nutritional hit and the fibre helps to give the fullness feeling, without a lot of starchy carbs.

Using really fresh veg (as we have) with the spices packs a really good flavour punch too. And top it all, it looks amazing with all the colours. If it doesn’t it’s our photograph – apologises!! Veg count: 6 and over 50% of the meal.

Prep time: Washing and chopping veg around 20 minutes
Cook time: About 15 minutes for the veg and 10 minutes (at the same time) for the fish.
Oven Temp. 200°C/400°F/Gas mark 6
Ingredients
Serves 2

  • 1 Sea Bass filleted giving 2 good sized fillets
  • 1 small Fennel Bulb, finely chopped
  • 1 tablespoon of fresh or frozen parsley chopped
  • 2 Tablespoons or unrefined Rapeseed Oil

For the veg

  • 3 cloves of garlic, crushed
  • Piece of peeled fresh ginger, about an inch square, finely grated or a dessertspoon or frozen chopped ginger
  • Tamari (wheat free soy sauce) about a tablespoon
  • 1 Red onion (around 175 g) , chopped
  • 200 gms fresh Chard, roughly chopped
  • 1 Red Pepper, cut into chunks
  • 1 Courgette , chop into strips
  • Extra virgin olive oil

Method

Heat the oven 200°C/400°F/Gas mark 6 and lightly grease a baking tray.

  1. Prepare all the veg and ginger first
  2. Mix the parsley, fennel and oil together in a bowl, seasoning with a little pepper and salt.
  3. Spoon it onto the baking tray.
  4. Lay the Bass on top of the fennel skin side down and sprinkle with a little crystal salt and a drizzle of oil ready to go in the oven in a minute.
  5. Cooking start the veg first:
  6. In a large open pan with a lid suitable for stir frying add enough water to cover the bottom.
  7. Whilst on a fairly high heat, add the chopped onions, garlic and ginger ‘stir fry’ in the water to soften for 5 – 6 minutes.
  8. Add the Tamari, chopped veg and stir, mixing with the juices and spicy flavours in the bottom of pan.
  9. Turn it down a little pop the lid on and cook for around 8 – 10 minutes.
  10. Whilst the veg is cooking put the fish in the oven and cook for around 8 – 10 minutes.
  11. After 8 minutes check the fish and take it out if cooked through. The veg will be ready by now too.
  12. Just before serving add a glug of olive to the veg and stir.

Serve the veg on warmed plates with the fish and put the baked fennel on top.