Main dishes
White fish baked with vegetables
Fish baked with vegetables is a one-tray dinner that hardly needs you. Courgette, pepper and red onion go into the oven first to start colouring, then white fish fillets with lemon and garlic join them along with cherry tomatoes. Fifteen minutes later the fish is tender and juicy, infused with herbs and the vegetable juices. Each portion has about 250 kcal and 35 g of protein, which makes it a great fit for healthy eating. And the washing up is just a baking tray and a chopping board.
Method
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Preheat the oven to 200°C (180°C fan). Line a baking tray with baking paper.
Cut the courgette into 1 cm half-moons, the pepper into strips and the red onion into wedges. Spread on the tray, drizzle with 15 ml of the oil, season with salt and herbs and toss.
Roast the vegetables for 10 minutes.
Meanwhile pat the fish dry and cut into portions. Season with salt, pepper and paprika.
Mix the juice of half the lemon with the remaining oil and the crushed garlic. Spoon over the fish.
Take out the tray, push the vegetables aside and lay the fish between them. Add the cherry tomatoes and the remaining lemon slices.
Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
Scatter with chopped parsley and serve straight away with the juices from the tray.
Tips for success
- Don't cover with foil, or the vegetables will steam instead of roast.
- Spread the vegetables in a single layer; crowded, they release too much liquid.
- Thaw frozen fillets completely and dry them well.
- Check the fish at 12 minutes, white fish dries out very quickly.
Serving and storage
Serve hot straight from the tray. For a more filling meal, add brown rice, bulgur or quinoa and a spoonful of Greek yoghurt with dill.
Keep covered in the fridge for up to 2 days. Reheat at 160°C for 7-10 minutes or flake it cold into a salad.
Variations
- With salmon: use salmon fillets and bake for 15-18 minutes.
- With broccoli: add 200 g of broccoli florets with the tomatoes.
- With potatoes: roast sliced new potatoes for 20 minutes before adding the other vegetables.
Calories and macros
Per serving (about 502 g):
Per 100 g: 61 kcal, P 7.8, F 2.1, C 3.1. An estimate based on average ingredient values. Your daily calories ›
