2 onions

200 ml vegetable broth

2 fennel bulbs

480 g 6 boiled potatoes

2 tbsp. capers with some liquid

1 Tbsp. olive oil

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

2 tsp. wholemeal flour

10 g fresh parsley

1 pinch of freshly ground pepper

30 ml juice of half a lemon

1 pinch of iodized salt

150 g fruit for dessert

Finely dice onions and cook in broth. Cut fennel into slices, add and boil until not quite soft.

Peel and chop potatoes, and add together with the capers, the caper liquid, and half a teaspoon of oil, to the still warm vegetables. Marinate and allow to cool.

Rinse fish fillet, pat dry, and sprinkle with salt and a little flour. Brush frying pan thinly with oil, fry fillet for approximately 3 minutes over medium heat on each side.

Arrange fish together with lettuce on a plate, season with pepper, and sprinkle with chopped parsley. Serve with lemon wedges.

We recommended adding one serving of seasonal fruit (other than bananas) for dessert with this dish.

Extra tip*

The recipe can be enriched with 2 tablespoons of walnuts or almond flakes.

*(Extra calories for persons with extra high energy requirement - at least 8 hours of continuous standing a day or athletes performing 8 hours of sports per week.)

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