Fish and vegetables in one dish in the oven; what could be easier or tastier?

The vegetables are not cooked to obliteration therefore maintain all their goodness – and flavour. White fish is a great form of low fat high value protein plus it is understood to be easy on the digestion.

There’s lots of fibre in this recipe as well as a wide range nutrients from the 7 different types of vegetables………. Pretty good for 1 meal, huh?

If you can’t find hake or it’s too expensive this week, then buy what you fancy. The veggie sauce combo should work with most fish other than perhaps salmon? Well, we haven’t tried it, it may taste great!

Prep time only: Preparing the vegetables and sauce; around 10 minutes.
Cook time: Allow about 20 minutes, it should be less. It will depend on the cut of fish
Oven: pre heat to 180C/350F/Gas mark 4
Ingredients
Serves 4

For the Mediterranean Sauce

  • 80 gms of sundried tomatoes in oil
  • 1 Garlic clove, peeled
  • 1 small (ping pong ball size) Red onion, peeled
  • 50 ml of extra virgin olive oil
  • 50 ml water
  • Vegetables, washed
  • Bundle fine/thin Asparagus, tailed
  • Plus a handful of each:
  • Sugar snap peas, topped and tailed
  • Green beans, topped and tails
  • Tenderstem broccoli, tailed

Fish

  • 1 piece of Hake approximately 500 gms or 4 150 gms fillets

Method

  1. First make the Sauce by blending all the ingredients together.
  2. In a large bowl add the vegetables, sauce and stir well.
  3. Transfer into a large open oven dish and lay the fish on top the vegetables.
  4. Bake in the top of the oven for 15 minutes at 180C, until the fish is cooked through and flakes easily. Fillet will take less time, so check after 10 minutes. The veg will be fine; we’re warming rather than cooking these.
  5. We haven’t added any seasoning as the sundried toms can do this. Taste test to your requirements.

Serve with a variation of vegetable rice, new potatoes, herby quinoa or a leafy salad.