Za’atar style fish tray bake with Tenderstem® broccoli by Dr Rupy of The Doctor’s Kitchen

Za’atar style fish tray bake with Tenderstem® broccoli by Dr Rupy of The Doctor’s Kitchen

This fish tray bake, created by Dr Rupy of The Doctor’s Kitchen, is a great option for a tasty weeknight supper. Try your hand at this one-tray wonder that saves on the washing up as well as being healthy, quick and delicious.

This dish is low in saturated fat, high in protein as well as being a source of fibre.

Dr Rupy said: “Tenderstem® broccoli is nutritionally dense and the perfect hero ingredient for this fish tray bake – adding gorgeous greenness and crunch. This recipe uses za’atar which is one of my favourite spice blends; it’s a great ingredient to have in your store cupboard to add a flavour injection to healthy ingredients like fish and roasted veg.”

Chef

Preparation time

10 minutes

Cooking time

35 minutes

Serves

2

Dietary requirements

  • Dairy free
  • Gluten free
  • Nut free
  • Pescatarian

Nutritional information per serving

  • kcal 492
  • Fat 33.3g
  • Saturates 5.9g
  • Carbs 9.4g
  • Sugars 7.2g
  • Fibre 10.8g
  • Protein 36.9g
  • Salt 1.4g

Method

  1. Preheat the oven to 180ºC (fan assisted)/200ºC/Gas mark 6.

  2. Arrange the fennel, red pepper and halved garlic bulb in a baking tray then add the za’atar and the olives. Season with salt and pepper and drizzle with half the olive oil, then bake for 20-25 minutes, stirring halfway through until the vegetables have taken on some colour.

  3. When the roasted vegetables have about 10 minutes left to cook, blanch the Tenderstem® broccoli in boiling water for 1 minute then drain and set aside.

  4. Cut the fish fillets into 4cm chunks, keeping the skin on to hold the fish together.

  5. Add the fish to the roasting tray and give everything a good mix around. Arrange the Tenderstem® broccoli on top then drizzle with the remaining oil and add a sprinkle of salt and pepper. Return to the oven and roast for another 8 to 10 minutes until the fish is cooked through.

  6. Remove the skin from the chunks of fish, squeeze out the cloves of garlic from the roasted bulb and use as many as desired, then garnish with the fennel fronds and serve.

Dr Rupy

Dr Rupy Aujla: The Doctor's Kitchen. Dr Rupy is an NHS GP who has a love for food and the health benefits that eating well can provide. His recipes are healthy, quick and delicious and partner very well with our similarly healthy green veg - Tenderstem® broccoli.

In his first book, The Doctor’s Kitchen, Dr Rupy explains the science underpinning the benefits of healthy eating and how largely plant based ‘colourful’ diets are the healthiest. He also explains why gut health is important and how you can make important changes to your diet and lifestyle.

In his second book, Eat to Beat Illness, Dr Rupy takes a more focused approach on how we can eat and live to reduce the risk of brain disease, cardiovascular problems, inflammation imbalance and many more illnesses that he has come across during his career as a doctor.

We are delighted to be teaming up with Dr Rupy who has created three new recipes, perfect for light lunches at home or mid-week meals. Each recipe features delicious flavours from around the world and, of course, his favourite veggie: Tenderstem® broccoli. What’s more, each recipe is a healthy option for a mid-week meal – all three recipes are under 500 calories per serving, as well as being low in saturated fat and a source of fibre.

Try one of Dr Rupy's recipes with Tenderstem® broccoli tonight!

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Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.