Using lemon and oregano gives the fish an amazing Mediterranean flavour
1 hour
Serves 2
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.
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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.
Share
Rate
Print
Share
Rate
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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
Preheat the oven to 200°C/Fan 180°C.
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.
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.
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.