Tray Bake: 4 Birds Eye Seeded Crust Fish Fillets with Linseeds and Sunflower Seeds
1.5 tablespoons of olive oil
2 - 3 cloves of garlic, crushed
1 large yellow onion, peeled and cut into 8 wedges
½ of each, medium sized red, green, yellow pepper, cut into rough 1 inch chunks
1 large carrot, peeled and cut into rough 1 inch chunks
1 tin of chickpeas, rinsed and drained
1 heaped tablespoon of Harrisa paste
½ teaspoon paprika powder (optional)
½ teaspoon cumin powder
½ teaspoon turmeric powder
220g cherry tomatoes on the vine, cut into smaller bunches
200ml - 250ml low salt vegetable stock
Salt and fresh black pepper to taste
Tahini Sauce: 1 clove of garlic, minced
1 tablespoon of tahini
1 heaped tablespoon of low fat plain yoghurt
1 lemon, juiced
Pinch of cumin
1 teaspoon olive oil
Pinch of salt
Water
Serve with: Herby couscous
Garnish with: Toasted flaked almonds
Handful of fresh parsley and coriander, roughly chopped
Drizzle of tahini sauce
Steps
Preheat the oven to 200°C.
In a deep sided large baking tray, combine the olive oil, garlic, vegetables, chickpeas, Harissa, paprika, cumin and turmeric and mix well to coat all of the ingredients. Pour in 200ml stock, give it a quick stir and place the vine tomatoes on top and bake in the oven for 25 minutes. Remove and increase the oven temperature to 220°C. Give the baked vegetables a gentle stir, taste and check for seasoning. If the stock has been absorbed too much, add a little bit more. Lay the Birds Eye Seeded Crust Fish Fillets on top, pop the tray back into the oven for another 20 minutes.
Meanwhile make a quick tahini sauce by whisking together all of the ingredients. Depending on the thickness of the tahini add a few small teaspoons of water to loosen. It should have a drizzling consistency.
Once cooked, serve the fish and vegetables with some herby couscous and spoon over some of the tray juices onto the vegetables. Sprinkle with the flaked almonds, fresh parsley and coriander, and a drizzle of the tahini sauce and serve.
