Fish and spring vegetable tray bake

I’m becoming quite a fan of the fish-and-vegetable tray bake. The mingling flavours make everything taste yummy, and there’s only one dish to wash up! The trick, I am discovering, is to ensure that the vegetables are cut sufficiently thinly that they can cook in the relatively short time it takes for the fish to be done. 

In the recipe (below) I’ve suggested cutting the carrots into matchsticks, although when I made this, I used this ridiculous gadget to make our carrots into long twirly strands of spiral vegetable spaghetti. They look very pretty, but whoever designed the gadget clearly thought that a bit of finger in with the carrot didn’t really matter – it’s virtually impossible to use it without cutting yourself. Hmmm.

Anyway, this was a lovely dish, filled with bright Springtime flavours. I toyed with the idea of calling it “Hake Primavera” or something similar, but then decided that I’d sound like a pretentious arse, and no-one would have any idea what the recipe was actually for, so I opted for a title that describes the dish, instead. I hope you agree that I made the right decision. (I used hake, but any firm white fish fillets would be fine.)

We ate this with the world’s greatest roast potatoes, but I think it would work well with rice, quinoa, or even pasta. To be honest, if you’re not bothered about the carbs, it’s a nice self-contained dish on its own.

We had friends for dinner when I made this, which is why the recipe serves 6, rather than my usual 2 or 3. I think it’s pretty easy to scale though – one piece of fish per person, and a big pile of vegetables. The exact quantities of veg. don’t have to be too precise, as long as there’s plenty to go around.

hake and spring vegetable tray bake

Fish and spring vegetable tray bake
Serves 6
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
432 calories
8 g
119 g
26 g
39 g
4 g
276 g
153 g
4 g
0 g
21 g
Nutrition Facts
Serving Size
276g
Servings
6
Amount Per Serving
Calories 432
Calories from Fat 236
% Daily Value *
Total Fat 26g
41%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 15g
Cholesterol 119mg
40%
Sodium 153mg
6%
Total Carbohydrates 8g
3%
Dietary Fiber 3g
12%
Sugars 4g
Protein 39g
Vitamin A
128%
Vitamin C
62%
Calcium
9%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2-3 tbsp olive oil
  2. 200g mange tout
  3. 250g runner beans
  4. 3 medium carrots
  5. 5 spring onions
  6. 1 red pepper
  7. zest of a lemon
  8. salt and pepper
  9. 6 fillets of hake, or other white fish
  10. 4-5 stalks of parsley
  11. juice of a lemon
  12. 4 tbsp olive oil
Instructions
  1. Preheat oven to 185C.
  2. Brush 2-3 tbsp olive oil over the base of a large baking dish.
  3. Slice the runner beans finely. Peel the carrots and cut into matchsticks. Trim and shred the spring onions. Finely slice the red pepper.
  4. Spread the vegetables in the oiled dish. Scatter the lemon zest over and season with salt and pepper. Arrange the fish fillets on top of the vegetables.
  5. Finely chop the parsley and whisk together with the lemon juice and 4 tbsp olive oil - alternatively combine them in a mini-chopper. Brush the parsley-lemon-oil over the fish, and drizzle any remaining over the vegetables.
  6. Bake at 185C for 20-25 minutes, until cooked through.
  7. Serve the fish with the vegetables!
beta
calories
432
fat
26g
protein
39g
carbs
8g
more
Family-Friends-Food https://family-friends-food.com/
hake and spring vegetable tray bake

2 Comments:

  1. Pingback: Tomato, green bean and lemon sole tray bake Family-Friends-Food

  2. Pingback: 8 fabulous fish recipes for Pesach! Family-Friends-Food

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