One-pan wonder – clean, vibrant and stress-free

Serves 4 | Per serving: ~26g protein

Ingredients:

• 4 white fish fillets (e.g. cod, hake, haddock)

• 2 courgettes, chopped

• 300g cherry tomatoes, halved

• 10 olives, sliced

• 2 cloves garlic, chopped

• Zest + juice of 1 lemon

• 2 tbsp olive oil

• Handful of basil or oregano

Method:

1 Roast courgettes, tomatoes, garlic and olives at 190°C for 15 mins.

2 Add fish fillets, drizzle with lemon zest and olive oil.

3 Roast for another 12–15 mins. Finish with lemon juice and herbs.

Why It Works:
Lean white fish delivers high-quality protein for muscle and satiety, while olives, garlic and herbs are rich in antioxidants and polyphenols that support gut and metabolic health.

Chef’s Twist:
Tuck in thin slices of fennel or preserved lemon before baking. Add capers for umami, then finish with a drizzle of chilli oil or anchovy oil. Serve with fresh salsa verde or a spoon of cashew-herb cream.