We know fish is a healthy choice but knowing which is best for the environment is a minefield. Tonights dinner is a yummy, healthy and easy way to enjoy Tilapia which scores pretty well in terms of sustainable fish.
To make it for 2 people…
1. Set your oven to 400F (200C)
2. Chop a red bell pepper in half through the stalk and remove the seeds (see photo). Drizzle the inside with olive oil, salt and pepper and tuck a couple of baby tomatoes and a few basil leaves inside. Lay the pepper cut side up in a baking dish and put into the oven for around 50 minutes until soft and charred.
3. Microwave 2 whole fist sized potatoes (in their skins) for around 8 minutes or until they are cooked through. Then chop them into chunks, skin on, and toss them in a little olive oil and salt on a metal cookie sheet. Put them in the oven with the peppers and cook for around 45 minutes, shaking once or twice until golden brown.
4. Chop a head of broccoli into florets, scattter on a baking sheet and sprinkle with a teaspoon of olive oil, salt and chili flakes then toss with tour hands to coat with the oil. Roast in the oven for around 40 minutes until soft and brown around the edges.
5. Take around a cup of wholegrain breadcrumbs and mix them with the zest of a lemon, a pinch of chili flakes and a pinch of sea salt.
6. Place a fillet of Tilapia in the breadcrumbs, pat the crumbs onto it then flip it over and repeat on the other side. Put on a parchment paper lined baking sheet, sprinkle a few extra crumbs on top and put in the oven 10 minutes before the other veggies and potatoes are due to finish cooking
7. Serve the broccoli, pepper, potato and tilapia with a squeeze of lemon and a spoonful of plain (natural) yoghurt that you have mixed with a large pinch of salt.
This site has great advice on which fish to eat if you care about the environment http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx?gid=69