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Lesson #16: BAKED FISH AND VEGETABLE

BAKED FISH AND VEGETABLE

Baked Fish and Vegetable

 (serves 4)

 

Ingredients

  • 2 zucchinis, cut into wedges
  • 2 red onions, cut into wedges
  • 3 tomatoes, cut into wedges
  • 1/4 cup pitted black olives
  • 30ml macadamia oil
  • 4 x 150g thick skinless white fish fillets
  • 1 small garlic clove, crushed
  • 1 tbs lemon juice
  • 1 tbs Dijon mustard
  • 1/2 cup roughly chopped flat-leaf parsley
  • Rice bran oil spray
  1. Preheat the oven to 200°C.
  2. Toss the zucchini, onion, tomato and olives with a light spray of rice bran oil in abaking dish. 
  3. Brush a teaspoon of macadamia oil over the fish and place on the vegetables.
  4. Place in the oven and bake for 25-30 minutes until cooked through.
  5. Whisk together the garlic, lemon juice, mustard and remaining olive oil to make adressing.
  6. Divide the cooked vegetables among plates and top each with a piece of fish.
  7. Drizzle the fish with the dressing and scatter with chopped parsley.