Recipes:Seared pollack with pea & watercress purée

Often overlooked, this white fish is sustainable and reasonably priced - just the thing for a midweek fish supper

• 100g cherry tomatoes , on the vine
• 200g frozen peas
• 50g watercress , woody stems removed
• 2 tbsp vegetable stock
• 2 spring onions , thinly sliced
• 2 x 125g skinless pollack fillets, or other sustainable white fish
• 1 tbsp cornflour
• olive oil

1. Heat the oven to 200C/fan 180C/gas 6. Roast the tomatoes for 10 minutes until slightly split. Cook the peas in boiling water, add the watercress for a second, then drain. Return to the pan and add the stock and spring onions. Season. Purée in a blender and warm through before serving.
2. Dust the fish with a little cornflour, bat off any excess and season well. Heat a non-stick pan with 2 tsp olive oil and sear the fish for 2-3 minutes on each side. Thicker pieces may take longer, so add another minute. Serve the fish with the purée and cherry tomatoes.

Per serving

227 kcalories, protein 27,8g, carbohydrate 15,8g, fat 6,2 g, saturated fat 1,1g, fibre 6,1g, salt 0,53 g