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)


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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  • 3 mixed peppers, deseeded and sliced



    Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

  • 2 red onions, cut into wedges
  • 3 courgettes, cut into rounds



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

  • 2 garlic cloves, finely chopped
  • 2 tsp dried oregano



    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



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

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


  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, questions and tips

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28th Dec, 2013
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
17th Dec, 2013
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.
10th Dec, 2013
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
11th Dec, 2013
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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