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.
- 2-3 tbsp olive oil
- 200g mange tout
- 250g runner beans
- 3 medium carrots
- 5 spring onions
- 1 red pepper
- zest of a lemon
- salt and pepper
- 6 fillets of hake, or other white fish
- 4-5 stalks of parsley
- juice of a lemon
- 4 tbsp olive oil
- Preheat oven to 185C.
- Brush 2-3 tbsp olive oil over the base of a large baking dish.
- Slice the runner beans finely. Peel the carrots and cut into matchsticks. Trim and shred the spring onions. Finely slice the red pepper.
- 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.
- 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.
- Bake at 185C for 20-25 minutes, until cooked through.
- Serve the fish with the vegetables!