A simple tray bake that makes frozen fish feel fancy
Frozen fish often gets a bad rap — but it’s one of the most underrated staples in a real food kitchen. It’s affordable, lasts ages, and when paired with fresh herbs and crispy roasted veg, it turns into a nourishing dinner that feels far more impressive than it is.
This week’s “Throw It in the Oven” recipe is perfect for busy nights when the fridge is bare, the kids are hungry, and you need something hands-off but healthy.
🐟 What You’ll Need:
Serves 4–5
- 4 frozen white fish fillets (like flathead, barramundi, snapper — skinless is easiest)
- 2–3 potatoes, chopped
- 2 carrots or parsnips, chopped
- 1 zucchini or capsicum, chopped
- Olive oil
- Sea salt & cracked pepper
- Lemon wedges, to serve (optional)
For the herby crumb topping:
- 1 slice of stale sourdough or ½ cup breadcrumbs
- 1 tsp dried oregano or mixed herbs
- 1 clove garlic
- 1 tbsp fresh parsley (or a pinch of dried)
- Zest of ½ lemon (optional)
- 2 tsp olive oil
🍽️ Method:
- Preheat oven to 200°C (fan forced).
Line a large tray with baking paper. - Prep your veg:
Toss chopped potatoes, carrots, and zucchini with a drizzle of olive oil, salt and pepper. Spread across the tray and bake for 20 minutes. - Make the herby crumb:
In a food processor or blender, blitz sourdough/breadcrumbs, garlic, herbs, and oil into a rough crumb. Add lemon zest if using. - Add the fish:
Take the tray out of the oven, push the veg to one side or around the edges, and nestle the frozen fish fillets into the middle. - Top with crumbs:
Spoon herby crumbs evenly over the frozen fillets. - Bake again:
Return tray to the oven and bake for another 20–25 minutes until fish is cooked through, flakes easily, and crumbs are golden. - Serve with lemon wedges or a dollop of yoghurt + dill on the side.
🌿 Why It Works
- Using frozen fish = no waste, no panic if you didn’t defrost anything
- The herby crumb adds flavour and crunch
- One tray = less washing up
- It’s naturally gluten-free if you swap in GF crumbs or oats
📝 Real Food Tip:
Keep frozen fish in the freezer and a ziplock bag of frozen sourdough ends or crusts — they make the best crumb toppings, no supermarket box needed.