Baked fish with crispy rice and veggies

Serves 5

Ingredients

  • 4-5x 150g white fish fillets

  • 1x 400g can of lentils (drained and rinsed)

  • 1x 250g microwave pack of brown rice or quinoa blend

  • 250g punnet cherry tomatoes

  • 1x bunch of broccolini

  • 1/2 cup frozen green peas

  • 1x bunch of asparagus

  • 2x large zucchini

  • 1x small red onion (optional)

  • 4-5 cups baby spinach and rocket

  • Herbs and spices - rosemary, paprika, basil, turmeric, ginger, garlic, etc

  • 1 tbsp. extra virgin olive oil

  • t tsp. lemon zest

  • Balsamic vinegar

How to prepare and bake?

  • Preheat oven to 180°C.

  • Place brown rice and lentils (drained and rinsed) into a baking tray and arrange so it covers the bottom of the pan

  • Dice cherry tomatoes and onion and keep asparagus and broccoli long - arrange all the veggies across the rice and lentil base + the fish fillets across the top

  • Dress with olive oil, garlic, lemon and herbs and spices of your choice

  • Bake for 15-20 minutes or until the flesh is flaky and cooked through the middle of each fillet

  • Serve with rocket/spinach and spiralled zucchini as a side salad with balsamic vinegar

Nutritional Benefits!

  • High source of dietary fibre and prebiotic fibre!

  • Rich in antioxidants from the array of coloured vegetables

  • Great source of protein (both animal and plant-based!)

Inspired by: Aimee, Lane Cove, Wahroonga, Hunters Hill Dietitian

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