Celery and Cupcakes

UK healthy living and lifestyle blog

Rainbow Vegetable Fish Tray Bake

By

Jump to Recipe Print Recipe

In collaboration with The Saucy Fish Co. 

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

I’m all for easy fuss-free cooking and if it’s not my slow cooker that’s being a helping hand in the kitchen then I will be whipping up something like this tray bake for dinner.  Weekdays can get busy and stressful for us all, so I like to find different ways to take the pressure of to help create more ease in my day.  When dinner time comes around, something quick or easy that’s full of flavour tends to be my default go-to and traybakes are a big hit for me and my family.  This Pork Loin Medallions With Fennel Tray Bake is a favourite too. 

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

At the moment, I’m trying to get more fish into our weekly meals as I find that sometimes we struggle to make 2 weekly portions a week and this is something that I definitely something that I want to change. Fish is such a wonderful source of protein and you can do so much with it.   I’m enjoying using the great selection of fish from The Saucy Fish Co and recently discovered their Brilliant With Basa With Asian BBQ Sauce, which is available to buy in Tesco. You cook the fish from frozen, which means you can cook the fish on demand and always have a supply of fish at home.  Some may think that frozen fish isn’t as superior as fresh fish, but actually, the quality and taste aren’t affected at all during the cooking process – I love having an emergency stash of fish in the freezer. 

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

I really love dipping the baby potatoes in the BBQ sauce that comes with the fish, but you can use that over the fish too.  The fish is really meaty and so versatile that you can use it however you like and get really creative with it!

5 from 9 votes
Print
Rainbow Vegetable Fish Tray Bake
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 

A simple vegetable and fish tray bake made with very few ingredients that makes the perfect mid-week family meal.

Course: Main Course
Cuisine: Mediterranean
Servings: 3
Author: Jemma Andrew-Adiamah
Ingredients
  • 3 or 4 Brilliant With Basa fillets by The Saucy Fish Co. (frozen)
  • 400g mixed cherry tomatoes (halved)
  • 300g asparagus
  • 50g chorizo (diced)
  • 10 new potatoes (halved)
  • 2 red onions
  • 3 tsp mixed dried herbs
  • 2 tsp garlic granules
  • 1 lemons (sliced)
  • 1 tsp smoked paprika
  • 2 tbsp fresh dill and flat leaf parsley (finely chopped)
  • 2 tbsp cooking oil of your choice
  • rock salt and cracked black pepper to taste
  • Extra virgin olive oil (to drizzle at the end)
Instructions

  1. Preheat the oven to 200 degrees.

  2. Prepare and cut all the vegetables and transfer to a non-stick baking tray.  Put a third of the cherry tomatoes to one side for later.  Next, take the outer skin off the chorizo and dice into chunks and place in the baking tray.  


  3. Mixed through the dried herbs and spices, rock salt and cracked black pepper (to taste) and drizzle over the cooking oil and stir again to make sure everything is covered.   Roast in the oven for 20 minutes, checking the vegetables and turning them as needed halfway through.

  4. When the vegetables are tender, remove the baking tray from the oven and place the frozen Brilliant With Basa fillets by The Very Saucy Fish Co. on top of the vegetables.  Add the lemon slices to the tray and season the fish. Return to the oven, turning the heat down to 180 degrees and bake for a further 15-20 minutes. 

  5. When the fish and the potatoes are cooked through, remove from the oven.  Scatter over the uncooked cherry tomatoes for added texture.  

  6. To serve, squeeze over some fresh lemon juice, drizzle with extra virgin olive oil and the fresh herbs. Enjoy!

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

There is such a lovely variety of colourful vegetables in this dish and it’s full of fresh flavours making, just the type of food that we all tend to crave in the spring and summer.   There are so many different ways to serve this fish tray bake, as it is, or with some of your favourite sides.  We had it with some couscous and garlic bread the other week, but it would also be great with a salad and crusty bread to mop up all of that tomato sauce.  

For more information about The Saucy Fish Co. and to keep up to date check out their social accounts on Facebook, Twitter, and Instagram.

*This post was commissioned by The Saucy Fish Co., but all opinions are my own. Thank you for supporting the brands that allow me to do what I love, bringing you wellness content and recipes to help you find your version of balance.  

An effortless rainbow vegetable and fish tray bake made with simple ingredients that makes the perfect mid-week family meal.

Related articles

Download your FREE copy of the Essential Balance Guide straight to your inbox and stay up to date with everything on the blog!

Comments

  2. Most of the time we buy fresh fish but frozen one is such a great option as well. Those fish fillets look amazing! Love the brand name 🙂

  3. I love a tray bake for weeknights. You can get home and quickly through things on a tray, through it in the oven and get your yoga pants on while it is baking!

  4. This is just my kind of a perfect lunch! I make a lot of fish at home and always look for different ways to make it – this vegetable fish tray is definitely a must and I’m gonna make it for dinner soon. Healthy, beautiful and delicious!

  6. Wow! I really have to make this dish. I’ve never made fish with potatoes, but I love both of them, why not make them together. And that fish from The Saucy Fish Co looks so fresh and delicious. Love it!!

  7. This really is my kind of cooking, I must admit I rarely cook fish as it is the one thing I am not too confident at cooking, but this looks like something i can do, thank you for sharing

  8. Such a yummy and nutritious meal! I really like recipes like this where you throw everything in the same tray and it looks so healthy as well! Love the Saucy Fish Co!

  12. Fuss-free cooking is my kind of cooking and one pan meals are the best. A rainbow of colours always makes a dish more appealing too and this looks scrumptious.

  13. Loving the colours of the dish…and as you say it..it looks like a rainbow, so colourful and the fish looks so delish and healthy as well. I wil lbe trying out this recipe soon.

  15. I’m a fan of tray bakes as they’re just so easy to put together. Coincidently, I’ve been trying to find a nice recipe for a fish dish on Good Friday so this post has been perfect timing. It looks so appetising and is fuss-free!