Roasted fish with herby potatoes

4 votes, average: 4.50 out of 54 votes, average: 4.50 out of 54 votes, average: 4.50 out of 54 votes, average: 4.50 out of 54 votes, average: 4.50 out of 5 4 rating(s)
Roasted fish with herby potatoes

Using lemon and oregano gives the fish an amazing Mediterranean flavour

1 hour

Serves 2

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

Do you consume the recommended 2 portions of fish per week, including at least 1 portion of oily fish? Our healthy fish recipes will get you on the right track. Using frozen fish makes this a cost-effective budget meal.

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

Do you consume the recommended 2 portions of fish per week, including at least 1 portion of oily fish? Our healthy fish recipes will get you on the right track. Using frozen fish makes this a cost-effective budget meal.

Ingredients

  • 1 tablespoon olive oil
  • 400g potatoes, cubed
  • 1 onion, chopped
  • 1–2 garlic cloves, finely chopped
  • 1 teaspoon dried oregano
  • 4 tomatoes, cut into wedges
  • 1 green or yellow pepper, sliced
  • 2 skinless white fish fillets (eg cod, about 140g each – go for frozen if you’re watching the pennies)
  • Freshly ground black pepper
  • Fresh parsley, chopped
  • ½ lemon, cut into wedges

CALORIES: 393

FAT: 7.8g

5 A DAY: 4

SALT: 0.1g

SUGAR: 14.1g

Method

  1. Preheat the oven to 200°C/Fan 180°C.
  2. Warm the oil in a roasting tin in the oven. Add the potatoes, onion, garlic and oregano to the roasting tin and gently toss to coat with oil. Roast for 30 minutes, turning about halfway through the cooking time.
  3. Add the tomatoes and pepper and cook for 10 minutes, then top with the fish fillets and season with black pepper. Cook for a further 10 minutes or until fish is cooked through.
  4. Sprinkle with parsley and serve with a wedge of lemon.

Top tip: leave the skin on the potatoes to give them a crispy finish and boost your fibre intake.

Why not try

Roast salmon and pesto traybakeHomemade fish and chips | Baked fish with garden greens | Cod and homemade salsa | Sardine salad with roast cauliflower | Roast salmon and pesto traybake

Healthy seafood recipes

Want some more ways of getting fish into your diet?

Get fishy

Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH

We need you
Help us continue to fund groundbreaking research
Food for thought
Healthy tips, expert advice and our A–Z of fruit and veg
We're social
Find out more about us and share what's cooking in your home
Reduce your risk
Evidence-based information to help reduce your risk of cancer