Herbs Baked Rainbow Fish

Preparation Time: 25 min

Baking Time: 15 min

Serves 6

Cod fillet, 600g
Olive oil, 2 tbsp
Onion, 1 medium, peeled and sliced thinly into rings
Red pepper, 50g, cored and sliced
Yellow pepper, 50g, cored, and sliced
Green pepper 50g, cored, and sliced
Celery, 1 stalk, cut into sticks ½ inch thick
Carrot 50g, peeled and sliced
Vinegar, 2 tbsp
Mixed Italian herbs, 2 tbsp, crushed
Salt, to taste
Black pepper, to taste


Heat the pan with olive oil. Stir-fry the onion for 3 minutes. Mix in the red pepper, yellow pepper, green pepper, celery, carrot and vinegar, and continue to stir-fry until the vegetables become soft. Add salt and black pepper to taste.

Pour half of the mixed vegetables into a microwave-safe container. Sprinkle 1 tablespoon of mixed Italian herbs on top.

Place the fish on top of the vegetables, and sprinkle another tablespoon of mixed Italian herbs on it. Add the remaining mixed vegetables on top of the fish.

Cover the microwave-safe container with cling wrap. Remember to leave a small opening to allow steam to escape, and allow an inch or more spacing between the food and cling wrap.

Bake for 15 minutes at 180°C.

Serve while hot. Dish is best eaten with rice.

Approximate Nutritional Analysis (Per serving)
Energy: 137 cal
Protein: 19g
Carbohydrates: 4g
Total fat: 5g
Saturated fat: 0.5g
Cholesterol: 58mg
Dietary fibre: 1g
Sodium: 130mg