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One tray bakes are the perfect throw-together dishes that make weeknight cooking a breeze, though this one is fancy enough that it would also be a hit at a dinner party.
The harissa paste makes this dish and the lemon slices, olives and mint really add to it to give a delicious Moroccan flavour profile.
Hands-on Overall
Serving size 1 fillet + veggies
Nutritional values (per 1 fillet + veggies)
Net carbs9.6 grams
Protein30 grams
Fat33.7 grams
Calories475 kcal
Calories from carbs 8%, protein 26%, fat 66%
Total carbs14.5 gramsFiber4.9 gramsSugars6.8 gramsSaturated fat4.7 gramsSodium398 mg(17% RDA)Magnesium86 mg(22% RDA)Potassium1,263 mg(63% EMR)
Ingredients (makes 2 servings)
- 3 tbsp harissa paste (45 g/ 1.6 oz)
- 4 tbsp extra virgin olive oil, divided (60 ml)
- juice from 1 lemon (60 ml/ 2 fl oz)
- 2 white fish fillets such as cod or haddock (300 g/ 10.6 oz)
- 1 medium zucchini (200 g/ 7.1 oz)
- 1/2 medium yellow bell pepper (60 g/ 2.1 oz)
- 1/2 medium red bell pepper (60 g/ 2.1 oz)
- 1/2 small red onion (30 g/ 1.1 oz)
- 10 black pitted olives (30 g/ 1.1 oz)
- 3-4 slices of lemon
- Optional: 1-2 tbsp toasted almond flakes or pine nuts and shredded fresh mint
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted).
- Thinly slice half the lemon and set aside. Juice the other half and mix with the harissa, half of the olive oil, salt and half of the lemon juice to form a thin paste. Use half to baste the fish and set aside to marinate.
- Prepare the veggies, and add to a medium sized oven proof dish. Toss with the remaining marinade.
- Stir through olives and top with the sliced lemon. Bake 15-20 minutes. Remove and arrange the fish on top.
- Return into the oven and bake for another 10 to 15 minutes (the exact time depends on the thickness of the fillets).
- Drizzle with the remaining olive oil and serve immediately. Best eaten fresh but can be stored in the fridge for up to 3 days. Reheat before serving.
Moroccan Fish One Tray Bake
Step by Step
Ingredients
- 3 tbsp harissa paste (45 g/ 1.6 oz)
- 4 tbsp extra virgin olive oil, divided (60 ml)
- juice from 1 lemon (60 ml/ 2 fl oz)
- 2 white fish fillets such as cod or haddock (300 g/ 10.6 oz)
- 1 medium zucchini (200 g/ 7.1 oz)
- 1/2 medium yellow bell pepper (60 g/ 2.1 oz)
- 1/2 medium red bell pepper (60 g/ 2.1 oz)
- 1/2 small red onion (30 g/ 1.1 oz)
- 10 black pitted olives (30 g/ 1.1 oz)
- 3-4 slices of lemon
- Optional: 1-2 tbsp toasted almond flakes or pine nuts and shredded fresh mint
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted).
- Thinly slice half the lemon and set aside. Juice the other half and mix with the harissa, half of the olive oil, salt and half of the lemon juice to form a thin paste. Use half to baste the fish and set aside to marinate.
- Prepare the veggies, and add to a medium sized oven proof dish. Toss with the remaining marinade.
- Stir through olives and top with the sliced lemon. Bake 15-20 minutes. Remove and arrange the fish on top.
- Return into the oven and bake for another 10 to 15 minutes (the exact time depends on the thickness of the fillets).
- Drizzle with the remaining olive oil and serve immediately. Best eaten fresh but can be stored in the fridge for up to 3 days. Reheat before serving.
Nutrition (per serving, 1 fillet + veggies)
Calories475kcal
Net Carbs9.6g
Carbohydrates14.5g
Protein30g
Fat33.7g
Saturated Fat4.7g
Fiber4.9g
Sugar6.8g
Sodium398mg
Magnesium86mg
Potassium1,263mg
Detailed nutritional breakdown (per 1 fillet + veggies)
| Total per 1 fillet + veggies |
| 9.6 g | 30 g | 33.7 g | 475 kcal |
| Harissa Paste, homemade (KetoDiet blog) |
| 2.7 g | 0.9 g | 2.9 g | 44 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Fish, cod, Atlantic, raw |
| 0 g | 26.7 g | 1 g | 123 kcal |
| Zucchini (summer squash, courgette) |
| 2.1 g | 1.2 g | 0.3 g | 17 kcal |
| Peppers, yellow bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Peppers, red bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Black olives |
| 0 g | 0.2 g | 2.2 g | 23 kcal |
| Lemon (whole), fresh |
| 0.7 g | 0.1 g | 0 g | 3 kcal |
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