Lemon & pepper fish with roasted veg

Lemon & pepper fish with roasted veg

  • Rating: 4 out of 5.3 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
    • (to cook from frozen allow 40 minutes)
  • Easy
  • Serves 3

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

  • Freezable
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal387
low infat10g
saturates2g
carbs39g
sugars17g
fibre8g
protein35g
salt1.4g
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Ingredients

Method

  • STEP 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.

  • STEP 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.

  • STEP 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 TIPS
MAKE IT GLUTEN-FREE

Use gluten-free breadcrumbs and flour.

FREEZER TIP FOR MAKING LEMON AND PEPPER FISH

Don’t throw away stale bread. Whizz it to crumbs and freeze for an instant stash of breadcrumbs.

Goes well with

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    Overall rating

    Rating: 4 out of 5.3 ratings
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