Seedy roasted fish fillets recipe

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You’ll need some seeds and spices to make this I recommend always keeping some to hand in your kitchen cupboard to give a bit of oomph to dishes. They’re very healthy and a great way of adding big flavours and extra texture to your food, plus they keep for ages so won’t go to waste quickly.

  • Yield: 2 Servings
  • Preparation Time: 15 Minutes
  • Cooking Time: 25 Minutes


  • 1 tsp coriander seeds
  • 1 tsp black mustard seeds
  • 2 tsp fennel seeds
  • 1 tsp ground turmeric
  • 6 oz (2 x 175 g) thick cod or haddock or cod fillets, skinned
  • neutral oil, for brushin
  • salt and freshly ground black pepper
  • 4 tbsp 0% fat Greek yoghurt, to serve
Spicy spinach and sweet potatoes
  • 1 tbsp vegetable oil
  • ½ in (1 cm) piece of fresh root ginger, peeled and finely diced or shredded
  • 1 red chilli, deseeded and shredded
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 1 tsp ground turmeric
  • 14 oz (400 g) sweet potatoes, peeled and cubed
  • 2 juicy tomatoes, chopped
  • 7 oz (200 g) baby spinach leaves
  • salt and freshly ground black pepper
How to Make It
  1. Preheat the oven to 180°C/160°C fan/350°F/gas 4.
  2. Set a frying pan (skillet) over a medium heat and dry-fry the coriander and mustard seeds for 1 minute or until the mustard seeds begin to pop. Stir in the fennel seeds and dry-fry for a further 30 seconds. Remove the seeds from the pan and grind coarsely in a pestle and mortar or electric spice grinder. Add the turmeric and some salt and pepper, and then sprinkle over the fish fillets to coat them.
  3. Place the fillets on an oiled baking tray (cookie sheet) and bake in the oven for 15–20 minutes, turning them halfway through, until the spice crust is crisp and golden and the fish is cooked through.
  4. While the fish is cooking, make the spicy spinach and potatoes. Heat the oil in a large frying pan set over a medium heat, add the ginger, chilli and seeds and cook for 2 minutes. Stir in the turmeric and sweet potatoes and cook for 5 minutes, stirring occasionally. Add 2–3 tablespoons water and the tomatoes, then cover and simmer gently for about 10 minutes until the potatoes are tender. Stir in the spinach and as soon as it wilts remove the pan from the heat. Season to taste with salt and pepper.
  5. Serve the spinach and sweet potatoes immediately with the roasted fish fillets and yoghurt.

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