HEAlthy eating
Baked Fish with Warm Roast Cauliflower Salad & Tahini Dressing
recipe by
suzannah smart // smart dietetics
This recipe has been developed by Suzannah Smart of Smart Dietetics, in conjunction with The Co-op’s ‘A Healthy Choice’ campaign.
Everything you need for this recipe can be found in-store locally at Barossa Fresh Foodland or ordered for pickup or delivery to your door via our online store.
Ingredients
Cauliflower Salad:
- 1 small or 1/2 large head cauliflower, cut in to florets
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 300g green beans
- 400g tin brown lentils, drained and rinsed
- 1 bunch coriander, roughly chopped
- 2 spring onions, finely sliced
Dressing
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic, crushed
- 1 tablespoon water
Baked Fish
- 4 fillets white fish
- (about 600g total)
- 2 lemons, sliced
- 2 cloves garlic, crushed
- 1 tablespoon olive oil
Method
- Preheat oven to 200 degrees celsius. Line two baking tray with baking paper. Boil a kettle full of water.
- Toss cauliflower, olive oil and ground cumin together then spread evenly on one baking tray. Bake in oven until golden brown and cooked, about 20 minutes.
- Place each fish fillet in a separate square of baking paper. Top with the crushed garlic, then lay lemon slices along the fish. Wrap up each securely as a parcel. Place all the fish parcels on the second baking tray. Bake in oven until cooked through, about 15 minutes.
- Place beans in a heat-proof bowl and cover with boiling water. Leave for a few minutes, until the beans change colour slightly then drain.
- In a small bowl, whisk tahini, lemon juice, garlic and water together with a fork to make the salad dressing.
- Toss the beans, roast cauliflower, lentils, coriander, spring onions and salad dressing together. Serve with the baked fish.
Serves: 4
The benefits of eating healthy
Some of the many benefits you can expect to experience by eating well and moving more include:
- improved energy, sleep and mental health
- reduced risk of developing chronic diseases such as diabetes, cardiovascular disease, dementia
- improved management of blood sugar levels, cholesterol and blood pressure (with less reliance on medications)
- lower your risk of developing a variety of different cancers
- better gut health and microbiome
- healthier hair, skin, nails and teeth
- a stronger immune system
