Baked White Fish with Lemon Rice, Courgette and Dill
White fish baked over courgette, carrot and tomato until it flakes, with a small amount of brown rice folded through the pan juices. Barely salted and very gentle.
Ingredients
- 25 g Brown rice
- 250 g White fish fillet
- 150 g Zucchini
- 10 g Dill
- ½ Lemon
- 1 tsp Olive oil
- 60 g Carrot (optional)
- 80 g Tomato (optional)
Method
- Rinse the brown rice, then simmer it in twice its volume of lightly salted water, covered, until tender and the water is absorbed, about 26 minutes.
- While the rice cooks: heat the oven to 200C. Cut the courgette into thick coins, the carrot into thin rounds, and the tomato into wedges. Chop the dill.
- Toss the courgette, carrot and tomato with the olive oil in a small roasting dish and roast for 12 minutes, until the carrot has softened and the tomato has begun to collapse.
- Lay the fish on the vegetables, squeeze over the lemon and return the dish to the oven for 9 minutes, until the fish is opaque through and flakes at a gentle push.
- Fork the brown rice into the roasting dish so it soaks up the lemony pan juices around the vegetables, then lift the fish on top and scatter over all the dill.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Baked White Fish with Lemon Rice, Courgette and Dill
Baked White Fish with Lemon Rice, Courgette and Dill is a Greek lunch or dinner that comes together in about 35 minutes and serves 1. It fits anti-inflammatory eating.
Baked White Fish with Lemon Rice, Courgette and Dill: frequently asked questions
How many calories are in Baked White Fish with Lemon Rice, Courgette and Dill?
A serving has about 438 calories — 47.1g protein, 35g carbs, 12g fat, 5.6g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 47.1g of protein, roughly 43% of its calories.
Is Baked White Fish with Lemon Rice, Courgette and Dill gluten-free?
Based on its ingredients, Baked White Fish with Lemon Rice, Courgette and Dill has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
How long does Baked White Fish with Lemon Rice, Courgette and Dill take to make?
About 35 minutes start to finish, but only around 10 of those are hands-on — the rest is largely unattended cooking time you can step away from. In the Homecooked app the timers and parallel steps are sequenced for you so the hands-on part feels even shorter.
Do I need every ingredient to make Baked White Fish with Lemon Rice, Courgette and Dill?
The core ingredients are essential, but you can leave out carrot, tomato — they're optional and mainly there for extra flavor or finish.
How many servings does Baked White Fish with Lemon Rice, Courgette and Dill make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.