Fish and vegetable bake

Mediterranean veg & fish bake with pea & sweetcorn rice

This one-pot bake couldn’t be easier to put together and serves up 2 of your 5-a-day

By , 31 March 2016

(3 votes)

Mediterranean veg & fish bake with pea & sweetcorn rice

  • 35 Mins

  • Serves: 4

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.