About the Recipe
This Mediterranean-inspired dish combines aromatic Za'atar-crusted white fish with a zesty lemon herb brown rice and colourful roasted vegetables. It's a nutritious, flavour-packed meal that's perfect for a weeknight dinner or a casual gathering with friends.
METHOD
Preheat the oven to 200°C (180°C fan/gas mark 6).
In a large roasting tin, toss the courgettes, red peppers, and sliced red onion with 15ml olive oil and 5g of Za'atar. Season with salt and pepper. Roast for 15minutes.
Meanwhile, in a medium saucepan, heat 15ml olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
Add the rinsed brown rice to the pan and stir to coat. Pour in the stock, bring to a boil, then reduce heat to low, cover, and simmer for about 35-40 minutes.
While the rice is cooking, pat the white fish fillets dry with kitchen paper. Brush with the remaining 15ml olive oil and sprinkle with the remaining Za'atar Spice Blend.
After the vegetables have roasted for 15 minutes, remove the tin from the oven. Add the cherry tomatoes and make space for the fish fillets.
Place the fish on top of the vegetables and return to the oven for another 12-15 minutes, or until the fish is cooked through and flakes easily.
When the rice is tender and has absorbed all the liquid, remove from heat and let stand, covered, for 5 minutes. Then fluff with a fork and stir in the zest and juice of half the lemon (depending on preference), and the chopped herbs. Season with salt and pepper to taste.
Remove the fish and vegetables from the oven.
Serve the Za'atar-crusted fish and roasted vegetables alongside the lemon herb brown rice. You may want to serve the extra lemon to be squeezed over the fish.
INGREDIENTS
800g white fish fillets (cod, haddock, pollock, or hake)
10g Za'atar Spice Blend No.6
45ml olive oil, divided
2 medium courgettes (about 400g), sliced
2 red peppers (about 300g), deseeded and sliced
1 large red onion (about 200g), sliced (but not separated for roasting)
400g cherry tomatoes
300g brown rice
600ml vegetable stock -1 small onion, finely chopped (about 100g)
2 cloves garlic, minced
1 lemons (zest and juice)
1 tbs of fresh mixed herbs (parsley, dill, and mint), finely chopped
Salt and freshly ground black pepper to taste
Typical Nutritional Content
Total: Approximately 2676 kcal for the entire dish, or about 535 to 545 kcal per serving.
This dish is a nutritional powerhouse, offering a balance of lean protein from the white fish and a variety of vitamins and minerals from the colourful array of vegetables. The Za'atar Spice Blend adds not only flavour but also potential health benefits. Thyme and oregano in the blend are rich in antioxidants, while sesame seeds provide healthy fats and minerals. By using a baking method instead of frying, we've kept the calorie content low while maximising nutrient retention. The abundance of vegetables ensures a good fibre intake, promoting digestive health and satiety.
Nutritional Content (per serving, approximate)
Protein: 28-30g
Carbohydrates: 15g
Fat: 12g (mostly healthy unsaturated fats from olive oil and sesame)
Fibre: 5g
Vitamin C: 120% of Daily Value (DV)
Vitamin A: 35% of DV
Calcium: 8% of DV
Iron: 10% of DV
This well-balanced meal provides a good source of protein for muscle health, complex carbohydrates for sustained energy, and a variety of vitamins and minerals essential for overall wellbeing. The low-calorie count and high nutrient density make it an excellent choice for those looking to maintain a healthy diet without sacrificing flavour.
This dish combines elements from various culinary traditions. Za'atar, a Middle Eastern spice blend, has been used for centuries in Levantine cuisine. The combination of Za'atar with fish draws inspiration from coastal Mediterranean cooking. Brown rice, while not traditionally Mediterranean, adds a modern, health-conscious twist to this fusion dish.