Lemon & pepper fish with roasted veg

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

  • Prep:15 mins
    Cook:2 mins
    (to cook from frozen allow 40 minutes)
  • Serves 3
  • Easy

Nutrition per serving

  • kcal 387
  • fat 10g
  • saturates 2g
  • carbs 39g
  • sugars 17g
  • fibre 8g
  • protein 35g
  • 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-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.

MPU 2

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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