Lemon & pepper fish with roasted veg

SERVES 3 PREP 15 mins COOK 2 mins (plus 40 mins from frozen) EASY

3 mixed peppers, deseeded and sliced

2 red onions, cut into wedges 3 courgettes, cut into rounds 2 garlic cloves, finely chopped 50g black olives

2 tsp dried oregano

1 tbsp vegetable oil

4 tbsp dried breadcrumbs ½ lemon, zested, plus wedges to serve

1 tsp crushed black peppercorns 3 frozen white fish fillets (such as cod, haddock or pollock) 2 tbsp plain flour

1 medium egg, beaten

1 Toss the veg with the garlic, olives, oregano, oil and some seasoning and tip onto a baking tray lined with baking parchment. Openfreeze the veg until solid, then transfer to a large freezer bag and return to the freezer.

2 Whizz the breadcrumbs until fine, then toast for a few secs in a frying pan, shaking to prevent them from burning. Tip the crumbs into a bowl and mix with the lemon zest, pepper and a large pinch of salt. Freeze in a freezer bag. Both the veg and crumbs will keep for up to three months.

3 Heat oven to 200C/220C fan/gas 7. Tip the veg into a roasting tin and cook for 15 mins. Meanwhile, dust the frozen fish in flour, brush lightly with the egg and cover with the frozen breadcrumbs. Put the fish on a grill rack and sit above the veg. Bake for 25 mins until the fish is cooked. Serve with lemon wedges.

GOOD TO KNOW healthy • low fat • low cal •

• folate • fibre • vit c • 3 of 5-a-day

PER SERVING 387 kcals • fat 10g • saturates 2g • carbs 39g • sugars 17g • fibre 8g • protein 35g • salt 1.4g