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One Pan Roasted Fish & Vegetables

Written by lee on . Posted in Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, intermittent fasting, Nutrient Rich, Sauces, Seasonal, Summer, Wheat Free

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There’s only one word I can use to describe this one pan meal from my brand new cook book Fast Your Way to Wellness and that is Delicious!  

I cannot tell you how many times a good old one-pan has rescued me from the potential stress of last-minute dinner guests, and tired weeknights where it would be ever-so-easy to order in.

With a kitchen filled with plenty of veg and a variety of proteins, herbs and spices, there’s always the possibility of a creative and delicious one-pan that will satisfy the belly and nourish your body.

This particular meal is of the seafood variety, so it’s perfect for warmer days, and a great way to tick off your fish quota for the week.

Interestingly, in all my years of studying, researching, reading, and searching for supercharged foods, seafood has recurred as one of the most healthful ingredients humans can fill their bodies with. Studies show that people who consume fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. More studies have shown that people who serve fish up on their plate have lower rates of cognitive decline, and scientists believe that it may increase grey matter in the brain, protecting it from age related degeneration. Grey matter is the stuff that acts as the major functional tissue in your brain; containing the neurons that are responsible for storing your memories, processing information, and basically making you human!

Fish is a dream to cook with, as it provides protein in a lighter form, it digests beautifully, is versatile, and is high in one of my most highly adored nutrients for inflammatory conditions: omega 3 fatty acids.

Fish oils are one of your best whole food sources of anti-inflammatory fatty acids. There are two types of these fatty acids in fish oil; EPA and DHA. These guys are total legends, as they inhibit the signals of inflammation within the body.

Foods highest in omega-3 fatty acids include; oily fish like salmon and sardines, flax seeds, chia seeds and walnuts. Including fish and other omega-3 rich foods into your weekly meal plan will provide you with whole food sources of these essential fats that’ll keep your body protected from inflammation.

This recipe utilises white fish fillets, which aren’t quite as high in omega 3 fatty acids as salmon or sardines, but still do provide a lovely dose. If you’re looking to really cram in those anti-inflammatory benefits, by all means switch the fish up to major on more oily varieties. But I really adore the lightness of the white fish in this dish, and will also include some oilier fish into my meal plan through the week. Some of my favourite anti-inflammatory seafood recipes include my gut friendly salmon chowder , or my easy-peasy with a bit of lemon-squeezy seven minute one pan salmon with greens. On the sardine front, you really can’t go past my smashed sardines with avocado on chia and flaxseed loaf, which absolutely goes to town with the omega-3 fatty acids with a trifecta of flaxseeds, chia seeds and sardines. You beauty!

This delightful dish is brimming with the flavours of summer, celebrating the colours of the seasons bounty with gorgeous capsicums of red and yellow, gleeful green zucchinis, and deeply dark eggplants, which provide complimentary flavours and all boast the different micronutrients that natures rainbow provides. Tied together in flavour, this veggie-filled seafood dish is sprinkled with pungent woody herbs to pack in medicinal and detoxifying properties. Enjoy this one pan wonder as a new midweek favourite to tick off that fish quota and at 249 calories a serve it’s great for the waistline too!

You can read more about my new book here and pick up a copy.

Serves 4

249 calories per serve (1043kJ)

Ingredients:

  • 4 x 120 g (41/4 oz) thick white fish fillets (such as barramundi or cod)
  • juice of 1 lemon
  • Celtic sea salt and freshly ground black pepper, to taste
  • a few rosemary sprigs
  • a few thyme sprigs
  • 2 brown onions, cut into wedges (optional)
  • 4 garlic cloves
  • 2 zucchini (courgettes), thickly sliced lengthways
  • 1 small eggplant (aubergine), cut into large dice
  • 2 red capsicums (peppers), cut into wedges
  • 2 large orange or yellow capsicums (peppers), cut into large wedges
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons dried oregano
  • 2 teaspoons dried thyme
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chilli flakes
  • thin lemon wedges, to serve (optional)

Method:

  1. Preheat the oven to 200°C (400°F).
  2. Put the fish fillets in a shallow dish and pour over the lemon juice. Season with salt and pepper, then top the fillets with the rosemary and thyme sprigs. Cover and set aside at room temperature while you cook the vegies.
  3. Put the vegetables in a roasting tin, season with salt and pepper, then drizzle over the olive oil and sprinkle with the herbs and spices. Bake for 25–30 minutes, turning halfway through.
  4. Rest the fish fillets on top of the vegetables and cook for a further 12–15 minutes, until the fish is cooked through.
  5. Serve the fillets on top of the vegetables with lemon wedges (if using).

Why not give this recipe a try? Then let me know what you think in the comments section below 🙂

Lee xo

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