Help get NZ cooking: Oven baked fish with vegetables

Last updated 05:00 22/01/2013
fish dish
YUMMY AND HEALTHY: A fresh fish dinner using local fish and home grown silverbeet.

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Main ingredient Fish
Type of dish Quick and easy
Course Main course
Cooking time <30 min
Serves/makes 1 - Unlimited
Special options Healthy

Here's how to cook a simple fish dinner using fresh, easily-sourced and healthy ingredients.

My daughter scoffs it up every time! No fancy gadgets or beautiful cookware needed, just your bog-standard home utensils and dishes.

You can use any white fish fillet that's not too meaty - I've used trevally and terakihi, but you could use warehou, butterfish etc.

The fish is sourced from the our favourite place to get really fresh fish in Wellington - Lowry Bay Fish Market near Eastbourne.

They are fishermen who fish the Cook Strait during the week and then sell their catch directly off the boat each Saturday. They'll even fillet the fish for you.

You better get there early though (from 7:30am), as there are usually queues down the wharf. Or, catch the fish yourself.

Serve with fresh veges - it doesn't take much to set up a small veg garden with easy to grow herbs and vegetables such as silverbeet, broccoli, beans, zucchini, tomatoes etc. Enjoy!


1 White Fish fillet per person
Olive oil
1 Red Onion, thinly sliced
1 Lemon, thinly sliced
1/4 teaspoon Fennel Seeds per fillet (or more if you like fennel)
Fresh Herbs, chopped. Suggestion: Oregano, Basil, Parsley
1/4 cup Fish or Vegetable Stock per fillet
2 teaspoons Butter per fillet
Salt and Pepper to taste
Fresh Vegetables or Salad


Preheat oven to 180 degrees Celsius. For each fillet you'll need a square of baking paper, with the corners twisted to make a pouch placed in an ovenproof baking dish.

Place each fish fillet in each pouch and drizzle with olive oil (or any cooking oil). Sprinkle the fennel seeds and arrange 2-3 slices each of red onion, tomato and lemon over each fillet.

Dot the butter over each fillet and sprinkle with fresh herbs. Pour the stock over each fillet and add salt and pepper.

Bake until the fish is cooked (approx 10 mins depending on how thick the fillet is). Using the corners of the baking paper, remove from the dish and place each pouch on a serving plate.

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Serve with fresh garden veg or salad. Yummo!


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