You need some fantastic seafood recipes if you maintain a balanced diet or avoid red meat. With various veggies, some butter, and lemon juice, of course, fish always pairs extremely nicely. A quick and simple dish for baked fish and vegetables is perfect for a weeknight meal or lunch at work. This recipe can easily feed a large family or a person planning a week’s worth of meals.

Baked fish and vegetables tips

With meaty fish like kingklip or mackerel, this recipe works wonderfully. The carrots will cook just as quickly as the fish if they are grated. You are invited to add some green, red, and yellow peppers as well. Additionally, lemon juice should always be added to baked fish and vegetables. Sprinkle some over before baking and serve with a few slices per person. Since fish is a great source of protein and healthy fat, it goes well with any vegetables you choose.

Seafood is ideal for a light evening dinner meal if that’s how you’re feeling. Any day of the week, make our baked fish and vegetable recipe for your family.

Baked fish and vegetables recipe

Source: Gary Dunn

Course: Main

Cuisine: South African

Difficulty: Easy

Servings: 4-6 servings

Prep time: 15 minutes

Cooking time: 15 minutes

Total time: 30 minutes


  • 1 kg fish fillets

  • 3 tbsp butter

  • 3 carrots, grated or chopped

  • 1 onion, minced

  • 1 tbsp flour

  • 1 cup milk

  • 1 cup white wine

  • lemon slices


  • Melt butter in a heavy pan and cook carrots and onions in it until soft, not brown.
  • Stir in flour, add milk and wine gradually.
  • Season to taste with salt and pepper.
  • Place fish in a baking pan and pour over sauce. Bake in 375°C oven for 30 minutes.
  • Squeeze some lemon juice over before serving.

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