Your eyes rely on certain nutrients to keep them healthy. Here, Amanda Findlay Eyecare brings you a dish ideal for promoting eye health, as well as incorporating several of these nutrients into your diet.
Ingredients: 4 x 150g firm white fish fillets, such as coley. 1tbsp dijon mustard. 40g panko breadcrumbs. 4tbsp wholegrain mustard. 2tsp olive oil. 1 onion, finely chopped. 2 garlic cloves, crushed. 1 red pepper, finely chopped. 350g frozen sweetcorn. 1 red chilli, finely chopped. 4tbsp chopped fresh flatleaf parsley. 350g fresh or frozen green beans.
- Heat the oven to 200°C/fan 180°C/gas 6. Line a large baking tray with non-stick baking paper. Put the fish on the prepared tray and spread the dijon mustard over each fillet.
- In a small bowl, combine the breadcrumbs and wholegrain mustard. Press the breadcrumb mixture into the mustard on the fish, then bake for 12–15 min until the fish is cooked through.
- Meanwhile, heat the olive oil in a large non-stick frying pan over a medium-high heat. Cook the onion, garlic and pepper, stirring, for 5 min or until softened. Add the sweetcorn and chilli. Cook, stirring, for a further 5 min or until the vegetables are just tender. Stir in the chopped parsley.
- Meanwhile, boil, steam or microwave the beans until tender. Drain, then serve with the fish and corn salsa.