This is one of my fave ways to cook fish because it’s super quick. AND it doesn’t stink out the whole house which often happens when you have an open plan.
Fast Roast Fish with Broccoli
Ingredients
- 2 bunches broccolini or 2 small heads broccoli
- 2 thick fish fillets
- 2 lemons halved
- mayonnaise optional, to serve
Instructions
- Preheat your oven to 250C (480F). Chop broccoli / broccolini into bite sized pieces. Line a baking tray with paper or foil and top with the broccoli / broccolini. Top with fish and lemon and drizzle over a little oil. Scatter with sea salt flakes.
- Bake for 5 minutes then check the fish. Thinner fillets may be cooked but most will need longer. I usually allow 10 minutes total cooking.
- When the fish is just cooked, divide fish, broccoli and lemon between two plates. Serve with mayo (if using).
Variations
vegetarian / vegan – instead of the fish toss a drained can (or home cooked) chickpeas or white / black beans in with the broccoli. Serve with vegan mayo if you prefer. OR just serve broccoli, lemon and mayo on a bed of steamed brown rice and with a handful of pine nuts or almonds.
egg-free – skip the mayo or use a vegan mayo. Or drizzle with tahini instead.
carb-lovers / more substantial – simmer some baby potatoes until just tender. Drain and toss in with the broccoli to roast under the fish. Or serve with crusty bread and butter or roast spuds.
more substantial (low carb) – walnuts, pine nuts or almonds.
carnivore – replace fish with sausage. Expect the cooking time to increase to the 10-15 minute mark. Or serve broccoli with pork chops.
more veg – add asparagus or green beans to the broccoli or serve with a green salad.
Waste Avoidance Strategy
broccolini / broccoli – will keep wrapped in a plastic bag in the fridge for about 2 weeks or sometimes a little longer. Can be frozen (if you have time chop before freezing so it will defrost quickly in the pan).
fish fillets – freeze them.
lemons – will keep for a few weeks at room temp or for much longer in the fridge.
mayonnaise – unopened in pantry or in fridge once opened and it will keep for months.
Problem Solving Guide
broccoli too crunchy – remove the fish and pop the tray back in the oven for another 5-10 minutes. Next time use a larger tray for less crowding and cut the broccoli smaller so it cooks faster. And make sure your tray is on the middle shelf in the oven so it’s getting enough heat.
too dry – the cooked lemon makes a lovely sauce but if you want more, serve with the mayo.
fish dry – overcooked fish! For now just use some mayo. Next time use thicker fillets or check earlier.
bland – don’t forget the salt and lemon.
Serving Suggestions
Lovely on its own.
Prepare Ahead
No the fish is nicest when freshly cooked. Leftovers will keep in the fridge for 2 weeks or can be frozen.
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Add to my Old Favourite Recipes
3 potatoes, 2 zucchini, 2 small heads of broccoli, 3 frozen fish fillets, only 1 lemon because that’s all I had and the weather was a bit too unpleasant to go out and get more. I meant to throw in a capsicum from a jar but I forgot. Good.
It’s been raining like crazy here too Mark 🙂
Hey Jules,
This was the first meal I made from “101 Meal Plan 28 Dec 2015 [tired & hungry dinners]”.
Decided to put my new cooking knowledge to the test, and prepare several items (from all the meals) in the oven at once.
IT WORKED.
200 degrees
1. sweet potato for roughly 50 mins
2. fennel, beetroot, and carrot for roughly 50 mins
3. (not so) fast roast fish for 20 mins. (The fish was supposed to be 250 for 5 mins)…It worked.
So now veggies are prepped for 2 other meals. I would have added the chicken to the fennel etc, but it was frozen.
Prepped and Proud. 🙂
Cheers,
Bella.
Go Bella!