Lemon & pepper fish with roasted veg

Lemon & pepper fish with roasted veg

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(2 ratings)

Prep: 15 mins Cook: 2 mins (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

Nutrition and extra info

  • Freezable
  • Healthy

Nutrition: per serving

  • kcal387
  • fat10g
  • saturates2g
  • carbs39g
  • sugars17g
  • fibre8g
  • protein35g
  • salt1.4g
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Ingredients

  • 3 mixed pepper, deseeded and sliced
    Peppers

    Pepper

    pepp-ah

    Sometimes called bell peppers or capsicums, these sweet, mild peppers come in variety of colours…

  • 2 red onion, cut into wedges
  • 3 courgette, cut into rounds
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

  • 2 garlic clove, finely chopped
  • 2 tsp dried oregano
    Oregano

    Oregano

    or-ee-gar-no

    Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

  • 50g black olive
  • 1 tbsp vegetable oil
  • 4 tbsp dried breadcrumb
  • zest ½ lemon, plus wedges to serve
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 1 tsp crushed black peppercorn
  • 3 frozen white fish fillets (such as cod, haddock or pollack)
  • 2 tbsp plain flour
  • 1 medium egg, beaten

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.

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Comments (2)

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
3

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.

Questions (2)

louiseacheson's picture

Sounds delicious! What approach if I don't wish to freeze though, if I'm cooking fresh to serve? Just shorter cooking times in the oven?

Thanks in advance!

goodfoodteam's picture

Hi there,

We'd suggest cooking the vegetables for around 10 minutes. The fish is frozen when you buy it so the instructions remain the same for this. Enjoy!

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