Walnuts have long been associated with good heart health, but they’re also beneficial for the gut. In this recipe, they add a lovely crunch to salsa verde, a vibrant dressing made with a mixture of polyphenol-rich herbs and olive oil.
Method
- Preheat the oven to 230°C/210°C fan/gas mark 8. Place the quartered beetroot in a microwaveable dish. Add enough water to come halfway up the sides and cover with a vented lid or pierced film. Cook on high for 8 minutes, then drain well.
- Toss the carrots and beetroot with 2 tbsp of the oil and arrange, cut side down in a roasting tin. Season with salt and pepper and roast for 30 minutes, turning halfway through.
- While the vegetables are roasting, make the salsa verde by stirring all of the ingredients together. Season to taste, then set aside.
- 10 minutes before the end of the cooking time, heat the remaining 1 tbsp of olive oil in an ovenproof frying pan. Season the hake, then fry, skin side down for 3minutes or until golden and crisp.
- Turn the hake, transfer the pan to the oven and reduce the oven temperature to 200°C /180°C fan/gas mark 6. Roast for 5 minutes or until it will flake but is still juicy in the centre.
- Divide the vegetables and fish between four plates and serve with the salsa verde spooned over.
Cooking tip
The salsa verde also pairs really well with oily fish like mackerel, barbecued lamb or griddled asparagus.
| Per Serving (412g) | Per 100g | |
|---|---|---|
| Calories (Kcal/KJ) | 532/2210 | 129/536 |
| Protein (g) | 27 | 6.6 |
| Fat (g) | 36 | 8.7 |
| Saturated fat (g) | 4.9 | 1.2 |
| Carbohydrate (g) | 19 | 4.7 |
| Sugar (g) | 18 | 4.3 |
| Fibre (g) | 10 | 2.5 |
| Sodium (mg) | 330 | 80 |
| Salt equivalent (g) | 0.82 | 0.2 |
| No. of Plant points | 6 ¼ |