Fish, potato and vegetable ‘healthy eating plate’ cooked in the microwave
Ingredients (serves 1)
  • 1 medium potato
  • 1 small tomato
  • ½ green pepper
  • 80 g courgette (½ piece)
  • 30 g onion (¼ piece)
  • 1 hake fillet (125 g)
  • Water, vegetable, or fish stock
  • Extra virgin olive oil
  • Toasted pine nuts
  • Parsley
  • Paprika
  • 1. Wash the vegetables, peel and cut the potato and the rest of vegetables into thin slices.
  • 2. Place the potato slices on the bottom of a plate suitable for microwave cooking.
  • 3. Place the courgette, tomato, onion, and green pepper on top.
  • 4. Add two tablespoons of water and two table-spoons of olive oil. Cover the container and cook in the microwave for six minutes at maximum power. Check the potato is fully cooked by piercing it with a knife.
  • 5. Add the fish, cover, and cook again for one more minute. Remove from the microwave, and let it rest covered for another minute.
  • 6. Garnish with the pine nuts, parsley, paprika and a drizzle of oil on top. Serve.