Chickpeas are low in fat and calories and are a good source of fibre and protein. They are also very versatile and can be added to salads and stews, made into a dip, roasted with spices for a healthy snack or made into mash, as in the following recipe. This version is lighter than the traditional potato-based version, doesn't require the addition of butter or milk and has the added bonus of being quicker to prepare. White fish is a great source of low-fat protein and contains a number of important vitamins and minerals. To give the dish a bit of a twist, you could also try adding sun-dried tomatoes or black olives to the mix or even use skinless chicken breasts instead of fish – simply adjust the cooking times accordingly. <strong>Herb-crusted fish with chickpea mash</strong> (Serves 2) For the fish: small bunch of parsley, leaves picked and chopped small bunch of basil, leaves picked and chopped handful of mint, leave picked and chopped 1 lemon, zest only 25g brown breadcrumbs 2 tbsp olive oil 2 x 150g fillets sustainable white fish For the mash: 1 tbsp olive oil 1 garlic clove, peeled and chopped 1 leek, finely chopped 125ml vegetable stock 1 tin of chickpeas, drained 1 lemon, juice only salt and black pepper Preheat the oven to 200'C/fan 180'C/ gas 6. Line a baking tray with non-stick baking parchment. Put the parsley, basil, mint, lemon zest and breadcrumbs into a blender, season with salt and black pepper and blend well. Add the olive oil and blitz once more. Tip the mixture out on to a large plate and press the upper side of the fish fillets into the mixture. Transfer the fish (crumbed side up) to the preheated oven and cook for 10-12 minutes or until just cooked through. To make the mash, gently heat the olive oil in a saucepan. Add the garlic and leek and cook for four to six minutes, until softened but not coloured. Add the stock and bring to the boil. Tip in the chickpeas and cook until heated through. Remove the pan from the heat, add a squeeze of lemon juice and taste to check the seasoning. Mash with a potato masher and keep warm until you are ready to serve. Divide the chickpea mash between two serving plates, top with the crusted fish and serve with a few mixed salad leaves and roasted tomatoes. Nutritional information for herb crusted cod (per serving): Calories: 268 Calories from fat: 90.7 Total fat: 10.08g Saturated fat: 1.27g Source: www.livestrong.com
