Roasted Root Veggies With Baked Fish

Cooking Time 30 Mins

An easy healthy dinner, nutritionally balanced with protein, carbs and healthy fats thats also packed with vitamins.

Ingredients:

  • 6 sprays of spray oil e.g. Fry light/rapeseed oil/olive oil
  • 400g cod or smoked haddock fillets
  • 400g pack of ready chopped butternut squash and sweet potato
  • 300g pack of cooked beetroot chopped into chunks
  • 200g pack of ready sliced kale
  • 1 lemon halved
  • 2 cloves of chopped garlic
  • Mixed dried herbs
  • 250g pack of microwave brown rice
  • 25g flaked almonds
  • 30g low fat yoghurt

 

Instructions:

  1. Mix the butternut squash, sweet potato and beetroot together in a large baking dish. Spray with 3-4 sprays of oil, squeeze in the juice of half your lemon, add the garlic and shake in some dried herbs. Roast at 200C for 30 minutes.
  2. Wrap your fish in a parcel of tin foil with 2 sprays of oil. Season with salt and pepper and any favourite herbs/spices and bake on a tray for 20 minutes.
  3. When there’s 10 minutes left on your timer add your kale to the root vegetable tray, mix and bake for a final 10 minutes.
  4. Microwave your rice and serve it all up with the yoghurt, flaked almonds and more squeezed lemon.

Serves 2 or adjust the quantities above to suit your personal calories.

 

Tip: You can use up any left over veg such as carrot, parsnips and white potatoes.

Nutrition per portion:

543 kcals

Protein 47.5g

Fat 12.1g

Carbs 57.4g

Enjoy

Team RMF

 

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