Recipe

Mediterranean fish bake

This easy Mediterranean fish and vegetable bake is a great choice for a healthy family dinner idea. And not only will it help hit your daily recommended intake of veggies, it's also diabetic-friendly too. Easy!

  • 15 mins preparation
  • 30 mins cooking
  • Serves 4
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Ingredients

Mediterranean fish bake
  • 2 zucchini, trimmed, chunks
  • 2 lebanese eggplant, trimmed, chunks
  • 175 gram packet petite capsicums, halved, seeded
  • 1 red onion, thickly sliced
  • 2 clove garlic, sliced
  • finely grated zest and juice of 1 lemon
  • 1 tablespoon olive oil
  • 400 gram can diced tomatoes
  • 1/4 cup kalamata olives
  • 1/4 cup parsley leaves
  • 1/4 cup chopped fresh dill
  • 4 x 150g fillets firm white fish fillets
  • 1 tablespoon pine nuts, toasted
  • couscous, lemon wedges to serve

Method

Mediterranean fish bake
  • 1
    Preheat oven to 180°C. Spray a large baking dish with olive oil.
  • 2
    Combine zucchini, eggplant, capsicum, onion, garlic and zest in dish. Season. Pour over half combined lemon juice and olive oil.
  • 3
    Bake for 10-15 minutes until vegetables are just tender.
  • 4
    Stir tomatoes, olives and half combined herbs through vegetables. Nestle fish in mixture. Drizzle with remaining oil mixture.
  • 5
    Bake for a further 10-15 minutes until fish flakes when tested with a skewer. Serve fish sprinkled with remaining herb mixture and nuts. Accompany with couscous and lemon wedges.

Notes

If preferred, use 500g prawns in this mixture. Check for doneness after 10 minutes.

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