Perch with orange and mint salsa
This perch served with sweet potato wedges and a tasty salsa will feel like a special treat but is packed full of nutrients. You can use any white fish you like, such as cod or monkfish.
Ingredients:
2 large sweet potatoes, peeled and sliced lengthways into 6 pieces5 tbsp of olive oil3 pieces of white fish about 225g (8oz) each 25g (1oz) butter15ml (1tbsp) fresh coriander, chopped15ml fresh parsley, chopped15ml fresh chives, choppedAll herbs need 1 extra tsp for garnish75g wholemeal breadcrumbsSea salt and freshly ground pepper1 lime cut in wedges for garnish
For the salsa:
1 orange1 apple2 fresh chillies1/2 garlic clove8 fresh mint leavesSalt and pepper1 tbsp lemon juice
Method:
Place sweet potato wedges in baking tin and drizzle over 2 tablespoons of olive oil and generously season with salt and pepper. Mix well.
Put in a preheated oven (220C) for 40 minutes
Brush the fillets with olive oil and mix any remaining oil with the breadcrumbs, fresh herbs and plenty of salt and pepper
Press each fillet into the breadcrumb mixture and spread coated fillets evenly on a baking tray and lightly sprinkle with oil
Place the fish in the centre of the oven, with the potatoes, and turn the oven down to (190C /375F) for about 20 minutes
Serve garnished with herbs, wedges and salsa
To make the salsa:
Using a sharp knife remove the peel and pith from the orange. Working over a bowl to collect the juice cut out the segments and squeeze any remaining juice into a bowl.
Peel and cut apple into wedges, discarding the core
Seed and halve the chillies and place them in a blender with the orange segments, juice, apple wedges, garlic and mint
Process until nearly smooth, and with the motor running slowly add the lemon juice, season to taste and serve immediately