This dish is very easy and extremely tasty (and healthy too). Make sure you examine the fish you buy carefully; it should smell of the sea, not fishy, eyes should be bright and scales gleaming. Fresh fish is the key to the dish. This recipe is nutritious from a balanced diet point of view, with good level of protein, low calorie and fat count and only natural sugars from the vegetables. Plenty of fresh or dried herbs make this dish smell and taste delicious. Use firm, reasonably thick fish fillets, that will be soft and flaky when eaten. We have used cod in this recipe, but you could use tuna, salmon etc., as an oily fish. Only one dish to wash up!
Prep time: 15 minutes
Cook time: 45 minutes
Suitable for: P (pescatarians), GF, NF, DF
- 800g new potatoes, washed and scrubbed
- 2 very large onions, peeled and cut into thick slices
- 2 green peppers (or green and red if you prefer), cut into pieces
- 4 cloves garlic, peeled and roughly chopped
- 4 large tomatoes, cut into big wedges
- 1 very large courgette, cut into 3cm pieces
- 2 lemons, cut into wedges
- 3tbsp extra virgin olive oil (use a little more if you need to)
- Herbs – use your favourites, but thyme, oregano and rosemary give the best flavours. (You need 4tsp if dried) and more if they are fresh, about a handful.
- 6 x 125g fish fillets or use loins
Optional: freshly, chopped parsley to sprinkle over the finished dish
- Heat oven to 200°C/180°F/Gas mark 6. Pour in half the olive oil, swirl it around, then throw in your vegetables and herbs, leaving the tomatoes and lemon to one side. Pour the remaining oil over the vegetables, then using a large spoon (or hands if you don’t mind), toss the vegetables around so they are all coated in the oil.
- Bake for 15-20 minutes, then toss the vegetables over. Bake for a further 15 minutes then test the vegetables to see if they are to your liking.
- Bury the tomato wedges and lemon in amongst the vegetables. Place back into the oven and continue to bake for another 10 minutes or so.
- Top with the fish, carry on cooking for a further 10 minutes. Ready to serve either in the dish, or on separate warm plate. Add the final touch of chopped parsley.
Nutrition: Calories 391
Written by Bev Walton, BSc Nutritional Science
I achieved a First-Class Honours degree in BSc Nutritional Science, Nutrition Sciences from the University of Reading and now have over 35 years experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for magazines and websites as well as ghostwriting for ebooks, Kindle and fully published books. I’m also a proud member of the Guild of Food writers.