Mediterranean baked fish on roasted vegetables

Mediterranean baked fish on roasted vegetables with cod, courgette, aubergine, cherry tomatoes, olive oil and rosemary – a light oven dish full of flavour.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 330 kcal per serving
• Protein: 32 g
• Fat: 16 g
• Carbs: 12 g

Ingredients

• 2 cod fillets
• 1 courgette
• 1 aubergine
• 10 cherry tomatoes
• 2 tbsp olive oil
• 1 sprig of rosemary

Method

You’ll need: oven · baking dish · baking tray · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and have a baking tray or baking dish ready. Wash the courgette and aubergine, trim the ends and cut into even pieces.
2. Spread the cherry tomatoes on the tray with the courgette and aubergine. Finely chop the rosemary, add it with the olive oil and season the vegetables.
3. Roast the vegetables at 200 °C for 10–15 min, until lightly browned and they've lost a little water. This gives them more flavour while keeping them juicy.
4. Pat the cod fillets dry and salt lightly. Lay the fish on the part-cooked vegetables and put everything back in the oven.
5. Cook at 200 °C for another 12–15 min, until the cod is just cooked through and flakes easily. The cherry tomatoes can soften and burst.
6. Serve straight from the oven. Add a little more olive oil or a few fresh rosemary needles if you like.

Good to know

A traybake like this keeps things simple. Little effort, lots of aroma from the oven, and at the end a juicy piece of fish on warm vegetables.

Swaps

Cod → coley (similar protein content, often a little cheaper) | Aubergine → pepper (provides vitamin C) | Courgette → fennel (stronger flavour, also provides fibre) | Olive oil → avocado oil (heat-stable, milder flavour)

Allergens

Contains fish. Good for children if the fish is served without bones and mildly seasoned, and in pregnancy, cook the fish right through.

Dairy-free recipes