LEMON & PEPPER FISH WITH ROASTED VEG

Lemon & pepper fish with roasted veg image

A light supper of white fish with a breadcrumb coating and ratatouille-inspired roast vegetable mix of peppers, courgettes and onions

Provided by Good Food team

Time 17m

Number Of Ingredients 13

Ingredients

3 mixed peppers , deseeded and sliced
2 red onions , cut into wedges
3 courgettes , cut into rounds
2 garlic cloves , finely chopped
2 tsp dried oregano
50g black olive
1 tbsp vegetable oil
4 tbsp dried breadcrumb
zest ½ lemon , plus wedges to serve
1 tsp crushed black peppercorn
3 frozen white fish fillets (such as cod, haddock or pollack)
2 tbsp plain flour
1 medium egg , beaten

Steps:

Toss the vegetables with the garlic, herbs, olives and oil. Season and tip onto a tray lined with baking parchment. Open-freeze the veg until solid, then transfer to a large freezer bag and put in the freezer.
Whizz the breadcrumbs until fine, then toast for a few secs in a dry frying pan, shaking to prevent them burning. Tip into a bowl and mix with the lemon zest, pepper and a large pinch of salt. Tip into a small freezer bag and pop in the freezer. Both the vegetables and crumbs can be frozen for up to 3 months.
To cook from frozen, heat oven to 200C/220C fan/gas 7. Tip the vegetables into a roasting tin and cook for 15 mins. Meanwhile, dust the frozen fish in flour, brush lightly with the egg and cover with the frozen breadcrumbs. Pop the fish onto a grill rack and sit above the veg. Bake for 25 mins until the fish is cooked. Serve with lemon wedges.

Nutrition Facts : Calories 387 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 17 grams sugar, Fiber 8 grams fiber, Protein 35 grams protein, Sodium 1.4 milligram of sodium