I was inspired to make this meal after a talk from an attendee on my unleash your inner badass programme on food waste. All items can be bought from inexpensive supermarkets. Buy organic whenever possible.
Ingredients - For Fish
Brown bread flour
Salt and coarse black pepper
3 x cloves garlic
1 x spring onion
4 large chestnut mushrooms
A sliver of red scotch bonnet pepper ( I kept a few seeds in, however, feel free to remove).
Around 20 pimento seeds (aka allspice) crushed
Small handful thyme
Mixed vegetables of whatever you have in the fridge
Season the flour with the salt, pepper and half teaspoon of garlic granules
Generously coat both sides of the fish in mixture
Gently heat olive oil in a wok
Gently fry the scotch bonnet pepper and garlic for 2-3 mins
Add all the other ingredients
Crush and add the pimento seeds
Continue cooking everything on low heat until mushrooms are soft
Remove from pan and keep warm.
Add more oil to the wok and turn up the heat
Gently fry the fish for around five minutes on both sides turning frequently to create a crispy outer.
Place veg on a plate and remove thyme sticks
Place fish on top
Serve with rice and or a dollop of garlic mayo.