2 onions

200ml vegetable stock

2 fennel bulbs

6 cooked potatoes

2 tablespoons of capers with a little water

1 tablespoon of olive oil

200 g lean fish fillet (e.g. cod or hake)

2 teaspoons of wholemeal flour

10 g fresh parsley

1 pinch of freshly ground pepper

30 ml juice from half a lemon

1 pinch of iodised salt

150 g fruit for dessert

Dice the onions and simmer them in the stock. Slice the fennel, add it to the pot, and cook until just tender. Peel and chop the potatoes into chunks; add these along with the capers, the caper water, and half a teaspoon of oil to the hot vegetables. Let them marinate and cool. Rinse and pat dry the fish fillets, then season with a touch of salt and flour. Using a brush, coat a hot frying pan with oil and fry the fillets over a medium heat for roughly 3 minutes on each side. Re-oil the pan after flipping the fillets.

Plate up the fish with the salad, season with pepper, and garnish with chopped parsley. Serve with lemon wedges.

To complement this dish, we suggest a serving of seasonal fresh fruit for dessert (excluding bananas).

Extra tip*

You can enhance this recipe by adding 2 tablespoons of walnuts or flaked almonds.

*(Additional calories for individuals with particularly high caloric requirements – such as those in occupations requiring standing for at least 8 consecutive hours a day, or high-level athletes training for at least 8 hours a week.)

Energy 508 kcal | Protein 29.7 g | Carbohydrates 74.7 g | Fibre 11.1 g | Fat 8.57 g