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Warming Baked Fish With Seasoned Vegetables and Fried Egg

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Happy Thursday everyone! Are you struggling with food inspiration? Do you need something quick and nutritious? Don’t worry, I have it covered and this dish will take less than 20 minutes to make. Packed full of flavour, colour and vitamins, this dish offers it all.

This meal may be healthy, but it certainly doesn’t lack flavour. As I have outlined in the recipe, you can double or triple the ingredients to cook for more people. Experiment with the flavours and the ingredients and put your own twist on this yummy classic!


I love this meal in the summer and in the winter. In the summer I serve it with salad and some cold new potatoes and in the winter I serve it with rice, baked potato or even warm homemade bread. Now the cooler months have crept upon us, it’s important to keep ourselves warm, energised and fuelled with the correct nutrients.

Just because it’s the winter, it doesn’t mean we should slack on our nutrition. It’s vital we prioritise our health all year round to ensure we are performing at our optimal level; in and outside of the gym. In and outside of work.

If you like, this can also be a source of delicious meal prep. Simply allow the dish to cool and then pop it into a tupperware container and store in the fridge for the following day. I wouldn’t recommend reheating this before you eat it, however, it’s delicious cold!

For this recipe, I chose basa fillet, also known as swai, pangasius and panga. This fish is a type of river catfish native to Southeast Asia. This is a relatively inexpensive fish, it is quite high in protein and low in calories. I usually get mine frozen from Aldi or fresh from the Sainsbury’s fresh counter. This fish is mild in taste and extremely soft and delicious – allowing you to experiment with your seasonings. It can be prepared by baking, broiling, grilling and pan-frying. It’s extremely versatile and tastes delicious in almost any recipe!


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If you re-create this dish, please tag me in your creations! Instagram – @positivelyjessicaward

I would love to see how you make it your own and how you jazz it up. Remember, cooking should be relaxing and it doesn’t have to be stressful. Use the ingredients you have at home and use some of the old vegetables up in your fridge.

You could swap the basa fillet for prawns, tuna or salmon. You could change the broccoli for carrots, courgette or even chopped peppers! You could even swap the egg for lentils, chickpeas or beans. The list is endless. Don’t restrict and don’t feel pressured.

If you have any questions, please feel free to ask!
Jessica, x

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