Peppered fish with lemon and basil
This is a fantastically healthy meal with a real peppery kick balanced by sweet basil and peppers. Serve with ciabatta or focaccia.
2 tablespoons canola oil
1 onion, finely chopped
2 red peppers, deseeded and thinly sliced
2 yellow peppers, deseeded and thinly sliced
175 g (6 oz) sugar snap peas
500 grams (1 lb) white fish steak, skinned and cut into 4 cm chunks
1 lemon, zest grated and juiced
2 teaspoons mixed peppercorns, coarsely crushed
1 1⁄4 cups frozen peas, thawed
1 1⁄4 cups bean sprouts
15 grams (1⁄2 oz) fresh basil, finely shredded
1.Heat a wok or large frying pan over a high heat and add 1 tablespoon of the oil. Add the onion and stir-fry for 1 minute. Stir in the peppers and sugar snap peas and continue stir-frying for 3–5 minutes until the vegetables are tender but still crisp. Transfer the vegetables to a plate using a slotted spoon and keep them in a warm place.
2.Add the remaining oil to the wok and heat, then add the fish and stir-fry over a gentle heat for about 4 minutes, carefully turning the chunks so as not to break them up, until the fish is cooked through and flakes easily when tested with the point of a knife.
3.Add the lemon zest, lemon juice and crushed peppercorns to the wok. Return the stir-fried vegetables to the wok together with the peas and bean sprouts. Heat through, stirring, for 2–3 minutes. Scatter the basil over the top and serve at once.
Cook’s tip• A mortar and pestle is ideal for crushing the peppercorns, but if you don’t have one, put them in the corner of a strong plastic bag and press down with the end of a rolling pin or the back of a wooden spoon. Alternatively, some spice manufacturers sell mixed peppercorns in a pepper grinder, which makes the job very easy — look in the spice aisle of your local supermarket.
Variations• If you prefer, you can use strips of chicken breast instead of the fish. Cook until lightly browned. • You can be as adventurous as you like with the choice of vegetables. Try broccoli or halved beans instead of the sugar snap peas, or fava beans instead of the frozen peas.
Preparation time 10 minutes
Cooking time 10 minutes
32.5 g protein • 10.5 g fat of which 1.5 g saturates • 13.5 g carbohydrate • 7 g fibre • 295 Calories