Recipes>Fish Recipes
Dr Rupy’s Mediterranean Fish Traybake
by Dr Rupy Aujla from Dr Rupy Cooks: Healthy. Easy. Flavour
Easy
Serves 2 generously
Total 45min
Prep 15min
Cook 30min
This is the perfect easy midweek traybake to make in the late spring or early summer, when asparagus is at its best. Packed with vegetables and delicate white fish, it’s nutritious and flavourful.
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Easy oven recipes cooked in a single tray
From the book
Dr Rupy Cooks: Healthy. Easy. Flavour
Dr Rupy Aujla
Dr Rupy Cooks: Healthy. Easy. Flavour
Over 100 easy and accessible flavour packed recipes
From healthy weekday dinners to nutritious one-pot dishes
Developed for maximum health benefit, accessibility and taste
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Introduction
The unsexy truth is that the health benefits of diet come down to how likely you are to consistently eat healthily. A single ingredient or dish is not going to revolutionise your well-being, which is why most of my recipes are geared toward ease as well as being designed for their health benefits. This recipe is a shining example of what I’m passionate about. For me, a traybake is the perfect midweek meal because it leaves the oven to do the work. This summery, vibrant dish is packed with phytonutrients from the asparagus and watercress, which support eye and skin health. The salty capers and olives deliver just the right amount of seasoning to complement the fish. Ultimately this dish is super simple so you’ll happily return to it again and again.
Tags
Ingredients
| 1 (160g) | leek , sliced 1cm thick |
|---|---|
| 1 (160g) | red pepper, deseeded and thinly sliced |
| 3 | garlic cloves, grated |
| 2 sprigs of | rosemary, leaves chopped |
| 1 | red chilli, thinly sliced |
| 2 tsp | dried oregano |
| 2 tbsp | extra virgin olive oil |
| 160g | asparagus spears, roughly cut into 3cm lengths |
| 250g | skinless, firm white fish, such as cod, monkfish or sea bass, cut into 3cm cubes |
| 50g | pitted Kalamata olives, roughly torn |
| 2 tbsp | capers |
| 100g | watercress, roughly torn |
Method
Preheat the oven to 180ºC fan. Place a large roasting tin in the oven for a few minutes to warm.
Tip the leek, pepper, garlic, rosemary, chilli and oregano into the roasting tin. Drizzle with the oil and season, then toss well to coat. Roast for 10 minutes.
Add the asparagus, giving everything a stir, and cook for a further 10 minutes.
Remove the roasting tin from the oven and stir the fish, olives and capers through the vegetables. Return to the oven for a further 6 to 8 minutes until the fish flakes easily when pressed.
Scatter over the chopped watercress and serve.
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Ingredients
Method
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