Baked Fish with colourful Vegetables

Name: Baked Fish with colourful Vegetables
Prep time: 35 min
Yield: 2 servings
Ingredients: 2 fillets of fish such as basa or rohu; 1 cup broccoli florets; 1 carrot, sliced; 1 small zucchini, sliced; 1 tablespoon olive oil; 1 teaspoon lemon juice; 1 teaspoon dried herbs such as oregano and basil; 2 cloves garlic, minced; Salt and pepper to taste

Baking is one of the simplest ways to cook fish without adding unnecessary oils, and this one tray version keeps cleanup to a minimum. The fish and vegetables are placed in the oven together, seasoned with lemon, garlic and dried herbs to allow the flavors to build. It is a practical choice for a weekday dinner when time is short but the meal still needs to feel complete. NUTRITIONAL BENEFITS Fish is an excellent source of lean protein and omega 3 fatty acids that support heart health. Roasting the vegetables alongside preserves their fibres and vitamin content while keeping added fat to a minimum.

35 min 2 servings 442 kcal

442 kcal

Calories

44 g

Protein

19 g

Carbs

19.5 g

Fat

Ingredients

•2 fillets of fish such as basa or rohu
•1 cup broccoli florets
•1 carrot, sliced
•1 small zucchini, sliced
•1 tablespoon olive oil
•1 teaspoon lemon juice
•1 teaspoon dried herbs such as oregano and basil
•2 cloves garlic, minced
•Salt and pepper to taste

Method

1
Preheat the oven to 200 degrees Celsius.
2
Place the fish fillets and vegetables on a baking tray lined with parchment paper.
3
Drizzle olive oil and lemon juice over the fish and vegetables.
4
Sprinkle garlic, dried herbs, salt and pepper evenly.
5
Bake for 15 to 18 minutes until the fish is cooked through and the vegetables are tender.
6
Summary
7
With 26 grams of protein and only 240 calories per serving, this is the highest protein option in the collection, largely due to the fish itself. The omega 3 content supports heart health, while roasting instead of frying keeps the added fat to just a tablespoon of olive oil. It is a good choice on days when the body needs extra protein without a heavy plate.

Fish