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One-pan zingy fish

This all-in-one meal is assembled in a flash and cooks in minutes.

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Nutrition (per portion)

Total Fat7g

Saturated Fat

Total Carbohydrate11g


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Cod, orange and aspargus

Serves: 4


Total Time:

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  • 125g (4oz) tenderstem broccoli, halved lengthways
  • 250g (9oz) fine asparagus
  • 4 x 125g (4oz) skinless and boneless white fish fillets, such as haddock, pollock, cod or coley, ideally sustainably caught
  • 50ml (2fl oz) white wine
  • 1 orange, cut into 8 wedges
  • 75g (3oz) sourdough bread, torn into pieces
  • 2tbsp olive oil


  1. Preheat oven to 220°C (200°C fan) mark 7. Spread the broccoli and asparagus in an even layer in a medium roasting in. Lay the fish fillets on top and pour over the wine. Tuck the orange wedges and bread around the fish. Drizzle over the olive oil and season well.
  2. Cook in the oven for 10-12min, or until the fish is cooked through and the vegetables are just tender (they should still have bite). Serve immediately with some boiled rice or salad.
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