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Get more fish into your diet with this elegant midweek meal that can be on the table in just 25 minutes. Baked basa fillets are served with a garlicky lemon cannellini mash and gem lettuces which are griddled for a delicious charred flavour. See method
of the reference intake Carbohydrate 18.5g Protein 32.8g Fibre 8.6g
Preheat the oven to gas 6, 200°C, fan 180°C. Put the fish on a baking tray lined with nonstick baking paper. Pour over 3 tsp oil and the lemon juice; season with pepper. Bake for 15-17 mins until the fish is cooked through and flakes easily.
Meanwhile, heat 1 tsp oil in a saucepan over a low heat. Add the garlic, cook for 1 min until fragrant, then add the beans and stock. Simmer for 5 mins to heat through. Add the lemon zest, season and transfer to a food processor. Blitz until smooth, then cover and set aside.
Preheat a griddle pan to very hot. Brush the cut sides of the lettuce with the remaining oil; season with pepper. Cook the lettuce over a medium heat for 5 mins each side until charred and tender.
Put the onion in a heatproof bowl, pour over enough boiling water to cover, leave for 30 secs, then drain, rinse with cold water and drain again. Stir most of the parsley into the bean mash; divide between 4 plates. Serve with the lemon slices, fish, onion and lettuce, drizzled with a little oil and sprinkled with the remaining parsley.
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