This easy citrus fish comes with superfood goodness

This healthy recipe couldn't be easier. Simply spoon a piquant orange sauce over moist white fish. Rest on a bed of vegetables gently infused with garlic– and enjoy. Wholesome fish has never been more delectable.

• 2 leeks
• 2 celery stalks
• 4 zucchini
• 453 g (1 lb) thick skinless white fish fillets, such as cod, snapper or halibut
• 45 millilitres (3 tbsp) olive oil
• 2 cloves garlic, sliced
• Finely pared zest and juice of 1 orange

Preparation: 15 minutes. Cooking: 15 minutes. Serves 4.

1. Thinly slice the leeks and rinse them in a colander. Slice the celery and zucchini. Cut the fish into 3.5 centimetre (1 1/2 inch) chunks.
2. Heat a large frying pan over a high heat and pour in 30 millilitres (two tablespoons) oil. Add the leeks, celery and garlic. Reduce heat to medium and cook, stirring, for four minutes, or until the leeks are softened.
3. Stir in the zucchini and cook for another three minutes, or until the zucchini begin to soften. Don't overcook. They'll continue to soften when removed from the heat. Divide the vegetables among four warmed plates, set aside and keep warm.
4. Heat the remaining 15 millilitres (one tablespoon) of oil in the frying pan over high heat. Add the fish and orange zest. Reduce the heat to medium and cook for three minutes. Add the orange juice and simmer for another three minutes, or until the chunks of fish are firm and opaque.
5. Use a slotted spoon to transfer the fish to the plates. Boil the pan juices over high heat for about 30 seconds, season to taste and spoon them over the fish before serving.

• If you don't have a zester, peel the orange zest using a potato peeler, then cut the zest into fine strips using a small, sharp knife.
• To serve the dish with a baked potato, bake a russet or Yukon potato in the oven for one hour at 190°C (375°F).
• Use 225 grams (one cup) mixed stir-fry vegetables (fresh or frozen) instead of the zucchini.
• Try salmon fillets with lemon zest and juice instead of white fish with orange zest and juice.
• Serve firm tofu instead of fish. Cook 340 grams (12 ounces) plain or smoked tofu in the same way as the fish in step 4. Turn over once to brown both sides, then slice the tofu and serve it with the vegetables.

• 242 calories
• 13 g fat
• 2 g saturated fat
• 7 g carbohydrates
• 24 g protein
• 4 g fibre

Rich in vitamin C, oranges also contain more than 170 different beneficial plant compounds. The nutrients and natural chemicals in oranges are thought to help to boost the immune system, regulate blood pressure and promote healthy skin.