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Mediterranean fish traybake recipe

Mediterranean fish traybake recipe

107 ratings

Created by The Tesco Real Food team

For a fuss-free family dinner that's healthy too, try this easy Mediterranean fish traybake recipe with zesty roasted veg and golden potato wedges. It's dairy- and gluten-free, and ready in under 1 hour – perfect for everyone to enjoy on busy weeknights. See method

Ingredients

  • 2 red onions, sliced
  • 3 tbsp olive oil
  • 1 lemon
  • 125g fresh spinach
  • 250g pack cherry tomatoes, halved
  • 4 garlic cloves, roughly chopped
  • 10g fresh rosemary, leaves picked and roughly chopped
  • 4 frozen white fish fillets
  • 400g potatoes, scrubbed and thickly sliced
  • 10g fresh flat-leaf parsley, finely chopped
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

    1110kj
    265kcal     13%

  • Fat

    10g 14%

  • Saturates

    2g 8%

  • Sugars

    5g 5%

  • Salt

    0.8g 13%

of the reference intake
Carbohydrate 23.6g Protein 22.1g Fibre 3.8g

Method

  1. Put a baking tray in the oven and preheat it to gas 6, 200°C, fan 180°C. Put the onions in a large baking dish and toss with 1 tbsp oil; season. Bake for 10 mins. Meanwhile, cut 4 thin slices from the lemon and set aside.
  2. Stir the spinach, tomatoes, garlic, rosemary and another 1 tsp oil into the baking dish with the onions. Top with the fish, drizzle each fillet with ½ tsp oil, season and top with the lemon slices. Cover the dish with foil.
  3. Remove the hot baking tray from the oven. Put the potatoes on the baking tray and toss with 1 tbsp oil; arrange in an even layer. Bake the fish and potatoes for 25-30 mins, turning the potatoes halfway through, until the fish is flaking and cooked through and the potatoes are browned and crisp. Squeeze the remaining lemon over the fish and scatter with the parsley to serve.

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