Fish and veg stack

1 carrot          

½ a courgette

1 piece of fresh fish e.g. salmon (approx 200g)

25g reduced-fat cheddar cheese

1 spring onion

½ slice wholemeal bread

1 x 5ml dried mixed herbs

Black pepper

Weighing scales, chopping board, sharp knife, vegetable peeler, oven proof/foil dish, baking tray ,food processor, grater, metal spoon. 

1. Preheat the oven to 200c or gas mark 6.
2. Top and tail the carrot and courgette, then run the vegetable peeler lengthways along each vegetable to make ribbons. Place an oven proof dish or foil tray on a baking tray and place the vegetable ribbons in the bottom.
3. Lay the fish on top of the vegetables.
4. Grate the cheese.
5. Put spring onion and bread into the food processor and blitz until it resembles breadcrumbs.
6. Stir in the cheese, herbs and a few twists of black pepper.
7. Spoon the mixture on top of the fish and bake in the oven for 20 minutes.
8. Serve.

• Reduce food waste: Use up any leftover vegetables such as peppers, carrots or broccoli. 
• Serving suggestion: Mix ready cooked pasta or rice with the vegetables for a complete meal.
• Turn up the flavour: Try different herbs and spices e.g. basil, coriander, ginger or chilli.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe. 

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. For those with an allergy to gluten, use a gluten-free bread. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This nutritional analysis is based on 200g of salmon. This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?