When it’s been a long day (and even when it hasn’t) I LOVE an ‘oven supper’.
Just pop some protein and frozen veggies on a tray.
Get them in the oven.
Mix up a little sauce (or not).
And then hey presto you have an incredibly satisfying dinner at your fingertips.
Talk about low effort for maximum deliciousness.
Oh and my frozen veg are 500g (1lb) packs. It gives you a lot of veg!
Lemon & Pine Nut Oven Supper
- 2 fish or chicken thigh fillets
- 2 packs frozen broccoli or kale
- 1 large handful roast pine nuts
- 1 lemon
- 1 small bunch dill, basil or parsley
- 4 tablespoons extra virgin olive oil
- Turn your oven to 250C (480F). Place fish / chicken on a rimmed baking sheet (I line mine with baking paper). Scatter over the frozen veg so everything is in a single layer.
- Pop in the oven. Set your timer for 10 minutes.
- For the salsa, peel lemon using a knife to cut off the peel. Chop lemon flesh into small dice, discarding any seeds as you go. Chop the herbs. Combine pine nuts, diced lemon, herbs and olive oil in a small bowl. Taste and season with a pinch of salt (or more if needed).
- When the timer goes check the fish / chicken is cooked to you liking. Divide protein and veg between two plates and top with the salsa.
Variations & Substitutions
even less effort – skip the sauce and use a commercial mayo, greek yoghurt or pesto or hummus. Pine nuts stirred into kewpie mayonnaise = match made in heaven.
plan-B (pantry) – use defrosted frozen chicken or fish + skip the fresh herbs.
vegetarian – use halloumi, tofu or chickpeas or eggplant instead of the chicken / fish.
different protein – see the veggie options or sausages, meatballs, eggs (cook veg for 5 minutes before adding eggs – they’ll only take 5 minutes to bake.
different nuts – also fab with almonds, cashews, walnuts, hazelnuts or macadamias.
nut-free – the lemon salsa is EXCELLENT with olives or sunflower seeds.
more substantial (carb lovers) – cooked rice, potatoes or crusty bread.
more substantial (low carb) – avocado, extra nuts.
different vegetables – feel free to use any fresh veg that takes your fancy – just be prepared to adjust cooking time. Also fab with fresh asparagus, snow peas, sugar snap peas, green beans (or frozen baby beans), frozen peas.
Waste Avoidance Strategy
fish or chicken thigh fillets – freeze them.
frozen broccoli or kale – will keep in the freezer for months
roast pine nuts / extra virgin olive oil – keep them in the pantry.
lemon – whole lemon will keep wrapped in a plastic bag in the fridge for months.
basil – make basil oil by packing washed and dried leaves in a clean jar and covering with extra virgin olive oil. Or you can freeze the leaves, they’ll wilt but will still be delicious.
flat leaf parsley – tends to be the most long lasting of the leafy herbs. Should keep for a few weeks in the fridge if wrapped in a plastic bag. For longer periods pop it in the freezer – it will wilt but will still be useable in this dish.
dill – best to use for another meal.
Problem Solving Guide
bland – more salt! Or add in a flavour bomb.
too dry – overcooked fish / chicken. Next time get it out earlier. For now a drizzle of extra virgin olive oil will help.
sticking to the pan – I line mine with baking paper. Next time either line your tray or use some oil.
taking too long – different ovens vary in heating speed. And once you open the door to check it takes time to come back to temperature. So be patient!
Yes! Just cook as per the recipe but keep the pine nuts separately. Leftovers will keep in the fridge for 1-2 weeks or can be frozen.
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