Name: Fish with fennel and orange
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Yield: 2
Ingredients: Vegetable oil; 115g (4oz) red onion cut into thick wedges; 150g (5oz) fennel thickly sliced and any leafy green tops reserved; 175g (6oz) potatoes thickly sliced; 1 large orange thinly sliced; 2 tsp olive oil; 220g can butter beans drained and rinsed; 75g (3oz) cherry tomatoes halved; 2 thick fish fillets fresh or thawed from frozen; 1 tbsp chopped green fennel tops or parsley

Meal type: Main meal

Serves: 2

Total time: 1 hour 15 minutes

Preparation: 15 minutes

Cook: 1 hour

1. Heat the oven to 200°C/180°C fan oven/gas mark 6.

2. Spray or wipe a small, shallow roasting tin, preferably non-stick, with a little oil. Add in the onion, sliced fennel, potatoes and orange and drizzle olive oil on top. Toss everything together until lightly coated in the oil. Season with black pepper.

3. Put the tin in the oven and cook for about 45 minutes or until the vegetables are tender and lightly charred.

4. Stir the butter beans and tomatoes into the vegetables, put the fish on top and return to the oven for 10–15 minutes or until the fish is just cooked.

5. Sprinkle with the chopped green fennel tops or parsley.

Cook’s tips

Any thick fish fillets will work for this recipe. Choose sustainably caught fish by looking for the blue MSC label or checking which fish are sustainable at msc.org.
If you are using frozen fish, make sure the fillets are thoroughly thawed.

Energy 1841kJ 437kcal 22%

Carbs 52.8g -

Fat 6.7g Low 10%

Saturates 1.1g Low 6%

Sugar 16g Low 18%

Salt 0.38g Low 6%

% = an adult's reference intake

Tried this at home?

Have you given this recipe a go? Send us an email with your feedback, tips, and photos for a chance to be featured in the next issue of Heart Matters Magazine.

Ingredients

Vegetable oil

115g (4oz) red onion, cut into thick wedges

150g (5oz) fennel, thickly sliced and any leafy green tops reserved

175g (6oz) potatoes, thickly sliced

1 large orange, thinly sliced

2 tsp olive oil

220g can butter beans, drained and rinsed

75g (3oz) cherry tomatoes, halved

2 thick fish fillets, fresh or thawed from frozen

1 tbsp chopped green fennel tops or parsley

Related Recipes

See more recipes

Grilled salmon with spices

These succulent salmon steaks suffused with Indian spices are special enough for entertaining, yet practical for a quick evening meal.

Try this recipe

Curry goat with ginger and sweet potato

This is a celebratory West Indian dish, served at parties and family gatherings. The slow cooking makes the meat deliciously tender.

Try this recipe

Vegetable Balti

This balti-style vegetable curry is warming but not overly spicy and makes a complete meal – no need to cook rice.

Try this recipe

See more recipes

Tray-baked fish with fennel and orange

Cook’s tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Grilled salmon with spices

Curry goat with ginger and sweet potato

Vegetable Balti

Share this page