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.
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.
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.
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!
A simple vegetable and fish tray bake made with very few ingredients that makes the perfect mid-week family meal.
- 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)
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Preheat the oven to 200 degrees.
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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.
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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.
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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.
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When the fish and the potatoes are cooked through, remove from the oven. Scatter over the uncooked cherry tomatoes for added texture.
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To serve, squeeze over some fresh lemon juice, drizzle with extra virgin olive oil and the fresh herbs. Enjoy!
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.
I love one-pan meals! I have no idea how to cook fish but I do want my little girl to eat it occasionally, so I might give this a look!
One pan meals are the best, especially when you’ve got little ones to look after.
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 🙂
Thank you! Frozen fish is so handy to have in the freezer.
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!
Well exactly! They’re a win win really. 😊
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!
Oh wow! I really hope that you enjoy it if you make it.
I love any meal that can be prepared in one dish. This one is so healthy and delicious looking!
I’m the same. The less washing up the better. 🙂
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!!
Thanks so much! The potatoes really help to bulk out the dish cheaply.
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
Absolutely, you literally just pop it in the oven and let that do the work.
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!
Thank you Nadia! Tray bakes are so simple and easy, aren’t they.
Ohh now this sounds like an interesting meal, I love that it can be done all in one pan (I’m all for not having to much washing up) and it sounds like it would taste amazing!
Sarah Bailey recently posted…Duvet Covers with a Difference for Spring
Ha! I love anything that minimises the amount of washing up too.
I know how well lemon goes with fish but I’d still never think to cook it with that x
Rhian Westbury recently posted…Four Reasons I Want To Go Back To Belfast
It really lifts the flavour of the fish.
I definitely need to increase the amount of fish we eat weekly and I will look out for these frozen fish fillets as I love the idea of a one pan bake, especially mid week when time is limited.
Laura@howtocookgoodfood recently posted…Easter Mini Egg Blondies
One pan bakes are so perfect when your stuck for time.
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.
Thank you Choclette! I love eating a rainbow of colours too.
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.
I love lots of colour in my meals. I really hope you enjoy it!
I love how many vegetables you have managed to pack in there. This looks like a great option for an easy weeknight meal. We love The Saucy Fish Co for convenience – they have a great range.
I love a veggie-packed meal too and traybakes are a lovely way to squeeze more into your everyday.
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!
We love tray bakes for the same reason, faff-ree cooking at its best! 🙂
Jemma recently posted…Life Lately in March
We love roasted veg and find that vine tomatoes go really well and compliment the fish. We’ll be trying this out x
I love pairing tomatoes with fish too, yum! I hope you like it.
Jemma recently posted…Life Lately in March
I’m not a great lover of fish but this does look delicious. We do always have some frozen fish in at all times as my daughter and partner loves it x
Charli Bruce recently posted…Yardley London – The Collection *New Launch*
Frozen fish is so handy to keep in, isn’t it.
Jemma recently posted…Life Lately in March
I love easy meals like this well minus the fish as I’m allergic to seafood x
Jade Bremner recently posted…Strip Naked & Re-Dress With Happiness: A Review
Oh no! Well this one perhaps isn’t for you then, but it would be lovely with chicken too.
I don’t eat fish but my partner would absolutely love this!
This looks like an incredible dish. So colourful and so easy to put together.
Super Busy Mum recently posted…A girly week in the sun? Yes Please! {with a summer wear wish list, too!}
Baking fish with young potatoes is always a win combination.