Mediterranean fish traybake with a zingy lemon, caper and olive sauce

Watch this recipe's video on my Instagram page.

Here's an easy family mid-week meal that's nourishing, tasty and can be enjoyed by the whole family. Try this Mediterranean-inspired fish traybake with a zingy lemon, caper and olive sauce. 

I am a big fan of traybakes as they require little effort for maximum gain, which is my favourite kind of cooking.

Haddock is a lean, protein-rich fish that supports energy and muscle health. New potatoes with their skin on are a great source of fibre and slow-release energy. Fennel supports digestion, courgette brings in vitamins and hydration, and the olive and caper sauce adds healthy fats and anti-inflammatory benefits.

Serves 4 10 mins prep + 35 mins cooking time

Ingredients

• 4 white fish fillets (I used haddock)

• 500g new potatoes

• 2 courgettes

• 250g cherry tomatoes

• 1 fennel bulb

• 1 tbsp of dried mixed herbs (I used Cape Herb & Spice Rub Greek Style Lemon & Herb Seasoning)

• Extra-virgin olive oil

• Salt & pepper

For the zingy sauce:

• 1 tsp capers

• 6-7 juicy green olives, pitted

• 1 handful of fresh parsley, leaves removed (save the stalks for soups)

• 1 garlic clove

• juice of half a lemon

• 2-3 tbsp extra-virgin olive oil

Method

1. Pre-heat the oven at 180°C

2. Chop up all of your vegetables (don't peel the potatoes, keep the skin on for extra fibre). Add them to a baking tray, drizzle with olive oil, add the dried mixed herbs, salt and pepper and mix everything well until evenly coated. Bake for 25 minutes.

3. While the vegetables are cooking, whizz all the ingredients for the sauce in a food processor. Set aside.

4. Once the vegetables have been baking for 25 minutes, test the potatoes with a toothpick/fork - if they are cooked through, it's time to add the fish. If not, return the vegetables to the oven for a few more minutes.

5. Add the fish fillets and bake for 8-10 minutes.

6. Serve the fish fillets with the vegetables and topped with the zingy sauce.