Lemon & pepper fish with roasted veg

Lemon & pepper fish with roasted veg

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(2 ratings)

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Cooking time

Prep: 15 mins Cook: 2 mins (to cook from frozen allow 40 minutes)

Skill level

Easy

Servings

Serves 3

A light supper of white fish with a breadcrumb coating and ratatouille-inspired roast vegetable mix of peppers, courgettes and onions

Nutrition and extra info

Additional info

  • Freezable
  • Healthy
Nutrition info

Nutrition per serving

kcalories
387
protein
35g
carbs
39g
fat
10g
saturates
2g
fibre
8g
sugar
17g
salt
1.4g

Ingredients

  • 3 mixed peppers, deseeded and sliced
  • 2 red onions, cut into wedges
  • 3 courgettes, cut into rounds
  • 2 garlic cloves, finely chopped
  • 2 tsp dried oregano
  • 50g black olives
  • 1 tbsp vegetable oil
  • 4 tbsp dried breadcrumbs
  • zest ½ lemon, plus wedges to serve
  • 1 tsp crushed black peppercorn
  • 3 frozen white fish fillets (such as cod, haddock or pollack)
  • 2 tbsp plain flour
  • 1 medium egg, beaten

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Method

  1. Toss the vegetables with the garlic, herbs, olives and oil. Season and tip onto a tray lined with baking parchment. Open-freeze the veg until solid, then transfer to a large freezer bag and put in the freezer.
  2. Whizz the breadcrumbs until fine, then toast for a few secs in a dry frying pan, shaking to prevent them burning. Tip into a bowl and mix with the lemon zest, pepper and a large pinch of salt. Tip into a small freezer bag and pop in the freezer. Both the vegetables and crumbs can be frozen for up to 3 months.
  3. To cook from frozen, heat oven to 200C/220C fan/gas 7. Tip the vegetables into a roasting tin and cook for 15 mins. Meanwhile, dust the frozen fish in flour, brush lightly with the egg and cover with the frozen breadcrumbs. Pop the fish onto a grill rack and sit above the veg. Bake for 25 mins until the fish is cooked. Serve with lemon wedges.

Recipe from Good Food magazine, December 2013

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Comments

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f1madxxx's picture

Cooked from fresh.....not really sure why I need to know how to freeze.......Did not like the olives, next time would do with cherry vine tomatoes and a chilli. The breadcrumbs were amazing and complemented the fish lovely.

Frantic Flapjack's picture
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I cooked this from fresh - didn't freeze any as per the recipe. I thought it was all too dry. It needs some sort of sauce to bring it all together. Maybe adding some tinned tomatoes to the vegetable mix near the end of cooking time in the oven may have helped.

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