Baked Fish with Roasted Vegetables & Rice
Oven-baked fish and colourful roasted veg with a light rice side
Baked Fish with Roasted Vegetables & Rice
Simple baked white fish or salmon with lemon and turmeric, roasted alongside aubergine, courgette and peppers. Served with a small portion of rice.
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.
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.
Storage
Best eaten fresh. Leftover fish can be refrigerated for 1 day and eaten cold in a salad. Do not freeze cooked fish.
Nutrition per Serving
895kcal
40gProtein
8gFibre
128gCarbs
24gFat
