Roasted provençal fish recipe
This healthy French dish is simple yet delicious and can be made using any white fish such as cod, haddock or pollock. With refreshing basil and lemon, it's packed with flavour and is sure to impress your family at dinner.
See method- Serves 4
- 15 mins to prepare and 30 mins to cook
- 508 calories / serving
Ingredients
- 1 red onion, thickly sliced
- 2 courgettes, halved lengthways and cut into 2.5cm (1in) pieces
- 1 red pepper, seeded and cut into 2.5cm pieces
- 1 orange pepper, seeded and cut into 2.5cm (1in) pieces
- 1 large aubergine, cut into 2.5cm (1in) pieces
- 3 tbsp olive oil
- 1 tbsp red wine vinegar
- 4 white fish fillets (such as haddock, cod or river cobbler)
- 1 lemon, thinly sliced
- 2 tbsp capers, drained and rinsed
- 200g (7oz) cherry tomatoes
- handful fresh basil, leaves picked
- 300g (10oz) couscous, cooked
Each serving contains
- Energy
- 2160kJ 508.0kcal
- Fat
- 12g
- Saturates
- 2g
- Salt
- 1.0g
- Sugars
- 13g
of the Reference intake
Carbohydrate 68.8gProtein 35.6gFibre 6.0g
Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Put the onion, courgettes, peppers and aubergine in a shallow roasting tin. Drizzle with 2 tbsp of the oil, season, and roast for 20 minutes.
- Remove the tin from the oven and drizzle over the red wine vinegar. Top with the fish fillets and lemon slices, then scatter over the capers. Nestle in the tomatoes and drizzle with the remaining oil; season well. Return to the oven for a further 10 minutes, or until the fish is cooked through.
- To serve, divide the couscous between four plates and top with the roasted veg and fish. Scatter over the basil.
- See more Healthy recipes
