Even when I’m by myself, I still want to eat proper food, that consisting of balanced nutrients and different varieties of veggies that can’t be missed. And here is my healthy lunch idea to share with you – roast fish with colourful veggies.
How to Eat Different Veggies in One Shot
Here are a few tricks to how to eat loads of veggies easily (plus zero-skill cooking and less utensils to wash).
1 – Must Have Frozen Fish Fillets
First, think about the protein. A well balanced meal must contain protein as it is crucial for muscle development. So I always have frozen fish fillets in my freezer. Nowadays, you can find tons of fish fillets in the supermarket. So far, M&S battered fish fillets is my favourite. I like it being more crunchy and the fish is quite firm.
For example, a piece of battered chunky haddock fillet (150 g) provides almost 20 g of protein, and the carbs are fairly reasonable, with only 284 kcal.
2 – Must Have Long-Shelf-Life Vegetables
Root vegetables, bell peppers, courgettes etc,. comparatively have longer shelf life than leafy vegetables. The sweet potatoes I bought a month ago still remain nice till today.
Another must have item is frozen broccoli, which I often keep one pack in the freezer, even if I can buy a fresh one. You just throw them into the oven for 20 mins. Their flavour will be enhanced. Although the texture won’t be crunchy, it doesn’t bother me, as I love broccoli in many ways.
3 – Mush Have Yogurt, Mustard and Honey
Yogurt, mustard and honey are essentials in my fridge and cupboard. With these 3 simple ingredients, you can stir them into a healthy and refreshing sauce like this one.
If you have the above items at home (of course, an oven as well), you can throw everything into the oven and a tasty lunch can be ready in around 30 mins!
Ingredients
Serves : 1
- 1 fillet of battered haddock, frozen (or any fish fillet you like)
- 1 small sweet potato, cut into wedges
- 1/2 green pepper, chunked
- 1/2 yellow pepper, chunked
- 1/3 courgette, cut into 1 cm thickness
- 2 whole shallots, peeled
- 1/2 bowl of frozen broccoli
- salt and pepper
- 1 tbsp preserved lemon, rinsed and finely chopped
- 1 tbsp garlic powder
- 3 tbsp olive oil
Dressing
- 2 tbsp plain yogurt
- 1 tsp Dijon mustard
- 1 tsp honey
How to Make Roasted Fish with Mixed Veggies
- Preheat the oven(with baking tray) to 190ºC. I used a higher temperature as I was grilling lots of vegetables together with the fish.
- Pop the fish into the oven first, set the timer for 35 mins. Meanwhile, prep the vegetables, and mix well with preserved lemon, garlic powder, salt, pepper and olive oil.
- While it’s 21-22 mins remaining, throw the vegetables onto the baking tray and place them in one layer. Don’t overlap. Mix the sauce while you’re waiting.
- Let the fish rest for a few mins before serving, to let it set the crunchiness.
