Mood Boosting One-Tray Mediterranean Baked Fish
Elevate your weeknight meals with this vibrant, mood-boosting dish! Packed with colourful vegetables, protein-rich fish, and a medley of Mediterranean flavours, this one-tray recipe is perfect for a fuss-free, wholesome dinner.
Why You’ll Love This Recipe:
Minimal Cleanup: Everything cooks on one tray for easy cleanup.
Nutrient-Dense: Loaded with heart-healthy fats, fiber, and omega-3s.
Customizable: Use your favorite vegetables and protein.
Mood-Boosting Benefits: Antioxidant-rich ingredients to support brain health.
Mood-Boosting Benefits:
Omega-3s from Fish: Promote brain health, improve mood, and may reduce symptoms of depression.
Capsicum & Cherry Tomatoes: Rich in antioxidants like vitamin C and lycopene to combat oxidative stress.
Fennel: Supports digestion and contains mood-boosting minerals like magnesium.
Lentils: High in folate, which is essential for serotonin production.
Olive Oil: Packed with healthy fats that support brain function and mood stability.
Ingredients
Serves: 2 | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins
1 red capsicum, sliced
1 zucchini, sliced
1 cup cherry tomatoes
1 small fennel bulb, sliced
1/4 cup Kalamata olives
1 cup cooked lentils
2 fish fillets (salmon, barramundi, or your choice)
Olive oil
Herbs of choice (e.g., thyme, oregano)
1 clove garlic, minced (or garlic-infused oil for low FODMAP)
Lemon juice and parsley, for garnish
Method
Prepare the Base: Toss capsicum, zucchini, cherry tomatoes, fennel, olives, and lentils with olive oil, garlic, and herbs. Spread evenly on a baking tray.
Bake the Veggies: Bake at 170°C (340°F) for 15–20 minutes until tender.
Add the Fish: Marinate fish in the same olive oil and herb mixture, place on top of the veggies, and cover the tray with foil. Bake for another 10–12 minutes or until the fish is cooked through.
Garnish and Serve: Drizzle with lemon juice, sprinkle with parsley, and serve warm.
My Tips:
Vegetarian Option: Swap fish for haloumi or tofu.
Add Grains: Serve with quinoa, couscous, or crusty bread for a heartier meal.
Meal Prep: Prep veggies ahead to save time.
FAQs:
Q: Can I use frozen fish?
Yes, just thaw it fully and pat dry before marinating.
Q: What other vegetables work well?
Eggplant, sweet potato, or broccoli are great substitutes.
Q: Can I make this low-FODMAP?
Absolutely! Use garlic-infused oil and omit lentils if needed.
Enjoy this simple yet stunning Mediterranean-inspired meal to boost your mood and nourish your body!