Fish baked on a bed of broccoli, sweetcorn and red pepper
Fish baked on a bed of broccoli, sweetcorn and red pepper
About this recipe: Fish fillets, baked on a bed of fresh vegetables, make an easy and nutritious one-dish dinner.
Ingredients
Serves: 4
- 4 firm white fish fillets, 115–175g (4–6oz) each, fresh or frozen and thawed
- 2 tablespoons fat-free vinaigrette
- 1 tablespoon fine dried breadcrumbs
- 1 tablespoon freshly grated Parmesan cheese
- 1/4 teaspoon paprika
- 1 tablespoon olive oil
- 225g (8oz) broccoli florets
- 160g (53/4oz) frozen sweetcorn kernels, thawed
- 1 red pepper, cut into thin strips
- 1 small red onion, thinly sliced
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh basil, or 1 teaspoon dried basil
- good pinch of freshly ground black pepper
Method
Prep:15min ›
Cook:50min ›
Ready in:1hr5min
- Place the fillets in a shallow dish and brush with the vinaigrette. Cover and refrigerate.
- In a small bowl, combine the breadcrumbs with the Parmesan cheese and paprika.
- Preheat the oven to 220°C (425°F, gas mark 7). Brush four individual ovenproof dishes, or a 33x23x5cm (13x9x2in) ovenproof dish with oil.
- In a large bowl, mix together the broccoli, sweetcorn, red pepper, onion, parsley, basil and black pepper. Divide the vegetable mixture evenly among the dishes. Cover with foil and bake for 35–40 minutes or until the vegetables are just tender.
- Uncover the dishes and top the vegetables with the fish fillets. Cover again and bake for 8–10 minutes or until the fish is just cooked and still moist in the thickest part.
- Uncover the dishes and sprinkle with the breadcrumb mixture. Bake, uncovered, for a further 2–3 minutes or until the topping is golden. Serve immediately.
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Reviews (3)
Tried this recipe tonight leaving out the cheese and breadcrumbs as we on a low fat low carb diet but it was amazing - 06 May 2016
Cooked this yesterday for my tea. Next time I would blanch the broccoli first as they were still very hard when everything else was ready. Couldn't taste the vinaigrette on the fish either. I'll give it another go though. - 12 Oct 2014
i did it to day and have it for tae and it was vary good. and it was easy to make - 25 Nov 2008
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