Dale Pinnock recipe: White fish with peppered mushroom
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Medicinal chef and nutritional expert Dale Pinnock gives us his nutritious - and mouth-watering - recipe for white fish with peppered mushroom topping on courgettes and broad beans
Nutrition is an ever expanding and evolving science. However, there are certainly some very strong patterns of evidence emerging about the role food plays in many of the modern-day diseases that are becoming epidemic in our society. With this in mind, I believe that there are three factors we should be aware of when thinking about the type of “diet” to follow. When we employ these, we won’t suddenly have all the answers, but we will be hedging our bets and coming as close to the ideal diet as we can possibly get. I truly believe that by addressing these three areas, we will be reducing our risk of the dietary-induced diseases that are plaguing us, and I will explain to you how and why. So what am I talking about? The Power of Three: blood sugar balance, fatty acid balance, and nutrient density. This is a simple, fresh throw-together dinner that I often call on. You can use any white fish – it works well with cod, sea bass or even river cobbler.
Ingredients
- 1 cod fillet (or white fish of your choice)
- olive oil, for greasing and cooking
- 4-5 chestnut mushrooms, sliced
- 1 sprig fresh rosemary
- 1 tbsp soft cheese
- a knob of butter
- 1 small courgette, sliced
- 200g broad beans (drain if tinned)
- sea salt and cracked black pepper
Serves: 1 Difficulty: Medium Time to cook: 30 mins
Method
1 Preheat the oven to 200C/Gas Mark 6. Place the fish on an oiled baking tray and bake in the oven for about 20 minutes.
2 Meanwhile, heat a little olive oil in a pan, add the mushrooms and rosemary with a pinch of salt, and sauté. When the mushrooms start to release their juices, simmer for about 8 minutes for the rosemary to infuse its flavour into the juices. Discard the rosemary, then stir in the soft cheese, along with a generous amount of cracked black pepper.
3 Melt the butter with a little more olive oil in a pan, add the courgette and broad beans and then sauté until the courgette is soft. Season to taste.
4 Place the courgette and broad bean mixture in the centre of a serving plate. Place the fish on top, then smother with the mushrooms.
• The Medicinal Chef: The Power of Three by Dale Pinnock, £20, Quadrille, follow Dale on Twitter @Dale_Pinnock