Fish and broccoli tray bake Recipe

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  • Low-fat

serves:

4

Prep:

15 min

Cooking:

35 min

Nutrition per portion

RDA
Calories 705 kCal 35%
Fat 40g 57%
  -  Saturates 12g 60%
Carbohydrates 9g 35%

This fish and broccoli tray bake is a quick and healthy all-in-one dinner that is so easy to make. You can use any white fish you like, we’d recommend a firmer fleshed fish, like cod, or monkfish for more of a treat. You might be surprised to hear that Tenderstem is actually a cross between broccoli and Chinese kale! This long stemmed broccoli is so good for you, with an 80g portion counting as one of your 5 a day, and has twice the vitamin C of the equivalent weight of oranges. A fish and broccoli tray bake is a simple midweek meal that will feed the whole family. You can serve with potatoes to make this a heartier dish, but if you’re looking for a low carb dinner option then it’s perfect just as it is. With only a handful of ingredients and one baking tray, this flavour packed fish and broccoli dish really couldn’t be easier.

Ingredients

  • 4 x 150g white fish fillets
  • 1 onion, sliced into thin wedges
  • 300g cherry tomatoes on the vine
  • 200g Tenderstem broccoli
  • 5tbsp good quality olive oil
  • 1 lemon, sliced into 4
  • 1 small bunch herbs (basil, dill, or parsley), roughly chopped

Method

  • Preheat the oven to 200ºC. In a large roasting tray, toss the onions, tomatoes and broccoli together with the olive oil. Bake for 20 mins until the veg has through and is slightly charred.

  • Place the pieces of fish on top of the charred veg, then top each with a slice of lemon and drizzle over a little olive oil. Return the tray to the oven to bake for another 15 mins until just cooked through. When done, remove from the oven and serve topped with basil or other fresh herbs.

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