Filled with bright springtime flavours, this delicious vegetable and fish tray bake is big on flavour, light on prep and clean up! A hit with all the family.
I’m becoming quite a fan of the vegetable-and-fish tray bake. The mingling flavours make everything taste yummy, and there’s only one dish to wash up! The trick is to ensure that the vegetables are cut sufficiently thinly. That way they can cook through in the short time it takes for the fish to be done.
Fish tray bake with fresh spring veggies
This was a lovely dish, filled with bright Springtime flavours. I toyed with the idea of calling it “Hake Primavera” or something similar, but decided that I’d sound completely pretentious! Plus no-one would have any idea what the recipe was actually for. Instead, I opted for a title that describes the dish. I think I made the right decision.
Thinly cut vegetables
Cutting the veggies thinly is essential. I suggest cutting the carrots into matchsticks, although when I made this spring vegetable and fish tray bake I used a spiraliser to make the carrots into long twirly strands of vegetable spaghetti. Go as wild as you like with the veg preparation as long as the results are nice and thin.
What to eat with a fish tray bake
Of course this yummy tray bake comes with its own vegetables built in! All you need is to make a carby side dish and you’re all set.
We ate this with the world’s greatest roast potatoes, but I think it would go really well with rice, quinoa, or even pasta. To be honest, if you’re not bothered about carbs, this veg and fish tray bake is a nice self-contained dish all on its own.
Plenty to go around
This recipe is pretty easy to scale for different numbers of people – one piece of fish per person, and a big pile of vegetables. The exact quantities of veg don’t have to be too precise, as long as there’s plenty to go around.
The recipe below is written to serve six, but you can use the buttons on the recipe card to easily adjust the quantities.
What kind of fish?
While I made this fish tray bake with hake fillets, you could use any flaky white fish with equally delicious results. Cod, haddock or even seabass or sole would all be great. Just be careful with thinner fillets not to let the fish overcook.
Fish tray bake – an easy, low input dinner!
So next time you don’t feel like doing loads of washing up, think of this vegetable and fish tray bake. You’ll be glad you did!
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📖 Recipe
Fish and spring vegetable tray bake
Ingredients
- 6-7 tablespoon olive oil, divided (see instructions)
- 200 g mange tout
- 250 g runner beans
- 3 medium carrots
- 5 spring onions (scallions)
- 1 red pepper (bell pepper)
- zest and juice of a lemon
- Pinch salt and pepper (or to taste)
- 6 fillets of hake, or other white fish
- 4-5 stems of parsley
Instructions
- Preheat oven to 185°C (365°F).
- 6-7 tbsp olive oil, divided (see instructions)Brush 2-3 tablespoon olive oil over the base of a large baking dish.
- 250 g (8 ⅚ oz) runner beans, 3 medium carrots, 5 spring onions, 1 red pepper, 200 g (7 oz) mange toutTrim the mange tout and slice the runner beans finely. Peel the carrots and cut into matchsticks. Trim and shred the spring onions (scallions). Finely slice the red (bell) pepper.
- zest and juice of a lemon, Pinch salt and pepper (or to taste), 6 fillets of hake, or other white fishSpread the vegetables in the oiled dish. Scatter the lemon zest over and season with salt and pepper. Arrange the fish fillets on top of the vegetables.
- 6-7 tbsp olive oil, divided (see instructions), 4-5 stems of parsley, zest and juice of a lemonFinely chop the parsley and whisk together with the lemon juice and 4 tablespoon olive oil – alternatively combine them in a mini-chopper. Brush the parsley-lemon-oil over the fish, and drizzle any that remains over the vegetables.
- Bake at 185°C (365°F) for 20-25 minutes, until cooked through.
- Serve the fish with the vegetables and tuck in!
Nutrition
More easy and delicious fish recipes
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