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Oven baked Cod and Roasted Veg

Kcal

400-500

Fat

10g

Carbs

15g

Protein

30g

Useful Information

Preparation Time –

10 mins

Cooking Time –

20 min

Difficulty –

Easy

Portions –

2

Ingredients

  • 1 courgette, cubed
    into bite size chunks
  • 10 cherry tomatoes, halved
  • 1 red onion, quartered
  • ½ butternut squash, cut
    into bite size chunks
  • 2 cod fillets (can also
    be hake or other fish of your choice)
  • 2 Tbsp olive oil
  • To season: salt,
    pepper, rosemary
  • Some lemon juice

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    This recipe is quick to prepare and cook. Fresh fish is high in protein and low in fat, it is also relatively low in calories and delicious to eat. Roasted veg are so easy to prepare, and are a great source of complex carbs, fibre, vitamins and minerals. Team this with quinoa or wholegrain rice unless you want to go low on carbohydrates with this meal. This dish is also great eaten cold the next day.

    Oven baked Cod and Roasted Veg

    Method

    • Start by preheating the oven 200C.
    • Place the cut vegetables into a bowl and cover with the olive oil.
    • Make sure they are evenly covered in the oil.
    • Season with salt and pepper, as well as the rosemary.
    • Place on an oven proof dish into the oven.
    • Next, place the fish on parchment paper on an oven proof dish, sprinkle with a little olive oil and lemon juice, salt and pepper.
    • Place into the oven and bake for 20 minutes.
    • The vegetables and fish should be done at the same time. Also great cold the next day.

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