Herbs Baked Rainbow Fish

Serves: 6
Time: 40 minutes

Ingredients

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

Method

1. 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.
2. Pour half of the mixed vegetables into a microwave-safe container. Sprinkle 1 tablespoon of mixed Italian herbs on top.
3. 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.
4. 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.
5. Bake for 15 minutes at 180°C.
6. Serve while hot. The dish is best eaten with rice.

Nutrients per serving
Energy: 137 cal
Protein: 19g
Total Fat (Saturated Fat): 5g (0.5g)
Cholesterol: 58mg
Carbohydrate: 4g
Sodium: 130mg
Dietary Fibre: 1g