Moroccan fish tray bake
Traybakes are a great no-fuss way of cooking. This one looks and tastes amazing too!
SERVES4
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
Find more great recipes and view nutritional information for this recipe on our website.
Method:
- Preheat oven to 225°C.
- In a large roasting dish mix the onion, beetroot and oil and spread out evenly.
- Roast in oven, mixing occassionally for approximately 25 minutes or until the beetroot is cooked through.
- Remove tray from oven and scatter the beans and pumpkin seeds over the roasted vegetables.
- Place the fish pieces evenly on top of the vegetables then sprinkle with the spice blend.
- Return to oven and cook for a further 10 minutes.
- Remove from oven and sprinkle with lemon juice and parsley before serving.
Tips:
- Any spice blend will work in this recipe, use what you have available/prefer or make your own blend. We used Moroccan seasoning. Cajun seasoning would also work well.
- Asparagus can be used instead of beans if they are available, likewise if fresh beans are not available you can use frozen.
- Any white fish or salmon fillets will work for this recipe. Use what you have available or prefer.
- 1onion, sliced
- 2beetroot, chopped
- 2 tbspoil
- 500 gfish fillet, chopped
- 2 cupsgreen beans, sliced
- 1/3 cuppumpkin seeds
- 2 tbspspice blend mix
- 2 tbsplemon juice
- 1/4 cupparsley , chopped
Per serve
- Energy1290kJ
- Total Fat13.4g
- Saturated Fat1.7g
- Total Carbohydrate22.0g
- Sugars10.2g
- Dietary Fibre6.0g
- Protein32.8g
- Sodium190mg
Method:
- Preheat oven to 225°C.
- In a large roasting dish mix the onion, beetroot and oil and spread out evenly.
- Roast in oven, mixing occassionally for approximately 25 minutes or until the beetroot is cooked through.
- Remove tray from oven and scatter the beans and pumpkin seeds over the roasted vegetables.
- Place the fish pieces evenly on top of the vegetables then sprinkle with the spice blend.
- Return to oven and cook for a further 10 minutes.
- Remove from oven and sprinkle with lemon juice and parsley before serving.
Tips:
- Any spice blend will work in this recipe, use what you have available/prefer or make your own blend. We used Moroccan seasoning. Cajun seasoning would also work well.
- Asparagus can be used instead of beans if they are available, likewise if fresh beans are not available you can use frozen.
- Any white fish or salmon fillets will work for this recipe. Use what you have available or prefer.
Ingredients
- 1onion, sliced
- 2beetroot, chopped
- 2 tbspoil
- 500 gfish fillet, chopped
- 2 cupsgreen beans, sliced
- 1/3 cuppumpkin seeds
- 2 tbspspice blend mix
- 2 tbsplemon juice
- 1/4 cupparsley , chopped
Ingredients
- 1onion, sliced
- 2beetroot, chopped
- 2 tbspoil
- 500 gfish fillet, chopped
- 2 cupsgreen beans, sliced
- 1/3 cuppumpkin seeds
- 2 tbspspice blend mix
- 2 tbsplemon juice
- 1/4 cupparsley , chopped
Nutrition Facts
Per serve
- Energy1290kJ
- Total Fat13.4g
- Saturated Fat1.7g
- Total Carbohydrate22.0g
- Sugars10.2g
- Dietary Fibre6.0g
- Protein32.8g
- Sodium190mg
Method:
- Preheat oven to 225°C.
- In a large roasting dish mix the onion, beetroot and oil and spread out evenly.
- Roast in oven, mixing occassionally for approximately 25 minutes or until the beetroot is cooked through.
- Remove tray from oven and scatter the beans and pumpkin seeds over the roasted vegetables.
- Place the fish pieces evenly on top of the vegetables then sprinkle with the spice blend.
- Return to oven and cook for a further 10 minutes.
- Remove from oven and sprinkle with lemon juice and parsley before serving.
Tips:
- Any spice blend will work in this recipe, use what you have available/prefer or make your own blend. We used Moroccan seasoning. Cajun seasoning would also work well.
- Asparagus can be used instead of beans if they are available, likewise if fresh beans are not available you can use frozen.
- Any white fish or salmon fillets will work for this recipe. Use what you have available or prefer.
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