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Greatest plates · Main
Baked lemon fish with herby rice
Flaky white fish baked with lemon and herbs, served over fluffy rice with roasted vegetables. Clean, fresh and easy.
Serves 4Prep 15 minCook 30 minFish
Containsfish
Protein 29%Carbs 53%Fat 18%
About 580 kcal a serve — 42 g protein, 78 g carbs, 12 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Heat the oven
200°CPreheat the oven to 200°C and line a large baking tray with paper.
Roast the vegetables
15 minToss the zucchini, cherry tomatoes and red onion with 2 tablespoons olive oil, salt and pepper, spread on the tray and roast for 15 minutes.
On the trayOn the tray →
15 min · 200°C
Cook the rice
Meanwhile, cook the rinsed basmati rice in a rice cooker or pot with 3 cups of water until fluffy, about 12 minutes.
In the rice cookerRice cooker →
12 min
Season the fish
Rub the fish with the remaining olive oil, minced garlic, oregano, salt and pepper.
On the boardCoat →
Bake the fish
15 minNestle the fish among the vegetables, top each fillet with lemon slices and bake for another 12–15 minutes until the fish flakes easily.
Into the ovenOn top →
15 min · 200°C
Fluff and finish
On topStir the chopped dill through the rice and serve the fish and vegetables over the top.
On the boardTo finish →
Cook's noteCheck the fish early — thin fillets cook fast. Doubling the roasted veg is never a bad idea alongside the herby rice.
Estimated per serve
580 kcal · 42 g protein · 78 g carbs · 12 g fatestimates, within ~10%
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