Lemon & pepper fish with roasted veg
By Good Food
A light supper of white fish with a breadcrumb coating and ratatouille-inspired roast vegetable mix of peppers, courgettes and onions
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Prep:15 mins
Cook:2 mins
(to cook from frozen allow 40 minutes) - Serves 3
- Easy
Nutrition per serving
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kcal 387
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fat 10g
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saturates 2g
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carbs 39g
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sugars 17g
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fibre 8g
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protein 35g
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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
Tip
Make it gluten-freeUse gluten-free breadcrumbs and flour.
Freezer tip for making lemon and pepper fishDon’t throw away stale bread. Whizz it to crumbs and freeze for an instant stash of breadcrumbs.
Method
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.
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.
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.
