
Mediterranean veg & fish bake with pea & sweetcorn rice
31 March 2016
,
(3 votes)
Nutritional Info
Each 554g serving contains
-
Energy
2247KJ
537KCAL
27% -
Fat
7.8g
low
11% -
Saturates
2.8g
low
14% -
Sugars
9.4g
low
10% -
Salt
0.55g
low
9%
2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 406kJ/97kcal.
Ingredients
- 400g Good& balanced Frozen Mediterranean Vegetables with Cherry Tomatoes
- 200g frozen baby carrots
- 4 frozen white fish fillets
- 4 slices of lemon
- 15g butter, melted
- 800g pack Asda Frozen Long Grain White Rice Steam Bags
- 200g Frozen Pea and Sweetcorn Steam Bags
Method
Preheat the oven to 180C /160C Fan/Gas 4. Mix the Mediterranean vegetables and baby carrots together in an ovenproof dish. Add the fish fillets, top with the lemon slices and brush with the melted butter. Season with black pepper.
Cover the dish with foil and cook in the oven for 30 mins, removing the foil halfway through.
Prepare the rice according to the instructions on the packet. Steam the peas and sweetcorn in the microwave for 5 mins, then drain. Stir into the rice and serve with the fish bake.