Baked Fish with Roasted Vegetables & Rice

Name: Baked Fish with Roasted Vegetables & Rice
Prep time: 10 min
Cook time: 25 min
Yield: 1 serving
Cuisine: Middle Eastern
Ingredients: 130g fish fillet, such as cod, haddock or salmon; ½ courgette, chopped (about 80g); ½ aubergine, chopped (about 100g); ½ red pepper, chopped (about 60g); 1 tsp olive oil; ½ lemon, juiced; ½ tsp turmeric; Black pepper to taste; A pinch of dried herbs; 140g cooked rice

Oven-baked fish and colourful roasted veg with a light rice side

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Simple baked white fish or salmon with lemon and turmeric, roasted alongside aubergine, courgette and peppers. Served with a small portion of rice.

Prep10 min

Cook25 min

Serves1 serving

Nutrition per serving

895kcal

40gProtein

8gFibre

128gCarbs

24gFat

Nutritionist’s Note

Fish provides high-quality protein with very little saturated fat. If you choose salmon, you also get omega-3 fatty acids which support heart health. The roasted vegetables add fibre and volume, making a small rice portion feel like plenty.

Ingredients

130g fish fillet, such as cod, haddock or salmon
½ courgette, chopped (about 80g)
½ aubergine, chopped (about 100g)
½ red pepper, chopped (about 60g)
1 tsp olive oil
½ lemon, juiced
½ tsp turmeric
Black pepper to taste
A pinch of dried herbs
140g cooked rice

Method

Preheat the oven to 200°C (180°C fan).
Chop the courgette, aubergine and red pepper into roughly even pieces. Toss with 1 tsp olive oil and spread on a large baking tray.
Place the tray in the oven and roast the vegetables for 10 minutes.
Meanwhile, season the fish fillet with lemon juice, turmeric, black pepper and a pinch of dried herbs.
After the initial 10 minutes, add the fish to the tray alongside the vegetables.
Continue roasting for 12–15 minutes (depending on thickness) until the fish is cooked through and flakes easily with a fork.
Serve with a small portion of cooked rice.

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Storage

Best eaten fresh. Leftover fish can be refrigerated for 1 day and eaten cold in a salad. Do not freeze cooked fish.

Tips

Salmon provides heart-friendly omega-3 fats, while white fish is leaner – both are excellent protein sources.
The vegetables can be swapped for whatever is in season: try cherry tomatoes, fennel or sweet potato.
Line the baking tray with parchment to make cleaning up easier.