Roast Fish with Garlic Crumbs and Zucchini
In the UK: Roast Fish with Garlic Crumbs and Courgettes
- 40 mintotal time
- $4.12£2.51a serving
- 402383calories
- 32 gprotein
Serves 4; price is an estimate. Dinner Plan is a paid weekly plan for your household and budget. You see your week before you pay.
White fish under a crisp lemon, garlic and parsley crumb, roasted over cherry tomatoes and red onion.
Ingredients
Serves 4.
- 14 oz cherry tomatoes
- 2 zucchini, cut into half-moons
- 1 red onion, cut into wedges
- 2 oz panko breadcrumbs
- 3 garlic cloves, finely grated
- 1 lemon
- ½ bunch parsley, finely chopped
- 1.25 lb frozen white fish fillets (cod, pollock or tilapia), thawed overnight in the fridge and patted dry
- ¼ cup olive oil
- salt, to taste
- black pepper, to taste
- ¼ tsp red pepper flakes, to serve (optional)
Contains: wheat (gluten), fish. Check the label: milk. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 425°F. Toss the cherry tomatoes, zucchini and red onion with 2 tablespoons of the olive oil and a pinch of salt in a large roasting dish and roast for 15 minutes.
- Meanwhile, mix the panko with the garlic, the finely grated zest of the lemon, the parsley, 2 tablespoons of oil and a pinch of salt and black pepper.
- Nestle the fish among the vegetables, brush with the rest of the oil and press the crumbs on top. Wash your hands after handling the raw fish. Roast for 12–15 minutes, until the crumbs are golden and the fish is opaque and flakes easily (145°F).
- Squeeze over the lemon juice and serve, with red pepper flakes at the table for anyone who wants heat.
Leftovers: Best eaten the day it is made; leftovers keep in the fridge for 1 day. Reheat until piping hot.
Ingredients
Serves 4.
- 400 g cherry tomatoes
- 2 courgettes, cut into half-moons
- 1 red onion, cut into wedges
- 60 g panko breadcrumbs
- 3 garlic cloves, finely grated
- 1 lemon
- ½ bunch parsley, finely chopped
- 600 g frozen white fish fillets (cod, pollock or basa), thawed overnight in the fridge and patted dry
- 75 ml olive oil
- salt, to taste
- black pepper, to taste
- ¼ tsp chilli flakes, to serve (optional)
Contains: gluten, fish. Check the label: milk. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 220°C (200°C fan). Toss the cherry tomatoes, courgette and red onion with 2 tablespoons of the olive oil and a pinch of salt in a large roasting dish and roast for 15 minutes.
- Meanwhile, mix the panko with the garlic, the finely grated zest of the lemon, the parsley, 2 tablespoons of oil and a pinch of salt and black pepper.
- Nestle the fish among the vegetables, brush with the rest of the oil and press the crumbs on top. Wash your hands after handling the raw fish. Roast for 12–15 minutes, until the crumbs are golden and the fish is opaque and flakes easily (63°C).
- Squeeze over the lemon juice and serve, with chilli flakes at the table for anyone who wants heat.
Leftovers: Best eaten the day it is made; leftovers keep in the fridge for 1 day. Reheat until piping hot.
Nutrition per serving
| Calories | 402 |
|---|---|
| Protein | 32 g |
| Carbohydrate | 26 g |
| Fat | 20 g |
| Fiber | 5 g |
| Sodium | 211 mg |
| Calories | 383 |
|---|---|
| Protein | 32 g |
| Carbohydrate | 21 g |
| Fat | 20 g |
| Fibre | 4 g |
| Sodium | 254 mg |
Worked out from the ingredients, 442 g a serving; optional extras and salt to taste aren't counted. US and UK values differ a little because each uses that country's food data and products. US values from USDA FoodData Central.UK values from McCance and Widdowson's Composition of Foods Integrated Dataset 2021, under the Open Government Licence v3.0.
What it costs
About $4.12 a serving in the US (range $3.15–$5.46) and £2.51 in the UK (range £1.92–£3.32). That's the share of each ingredient this recipe uses; basics like oil, salt and spices aren't counted.
Prices are estimates. Item prices come from public price data where available (US: Bureau of Labor Statistics and USDA; UK: Office for National Statistics). Where that data has no match, we use our own estimate. Ranges set using Open Prices data (Open Food Facts, ODbL). Prices as of October 2026. How we estimate
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