Sunday Lunch – Baked Whole Fish with Savoury Rice #cooking #fish #foodie #healthyfood #easyrecipe

For this week’s video, we’re making a comforting and flavour-packed baked whole fish with savoury rice, sautéed vegetables, and a garlic butter sauce.

It’s warm, colourful, and satisfying — tender fish, fragrant rice, sweet peppers, sweetcorn, spinach, crisp snap peas, and soft carrots, all finished with a rich garlic butter drizzle. This is the kind of meal that feels wholesome but still special, made with simple ingredients and finished so each element shines.

Baked Whole Fish with Savoury Rice, Sautéed Veg & Garlic Butter

Ingredients
Whole Fish
1 whole fish (tilapia, hake, or kingklip), cleaned
Salt & black pepper, to taste
2 tbsp olive oil or butter
2 cloves garlic, minced
1 tsp paprika
½ tsp fish spice
½ tsp dried herbs
Squeeze of lemon

Savoury Rice
2 cups cooked rice
1 tbsp oil or butter
½ red pepper, sliced
½ yellow pepper, sliced
½ cup sweet corn
1 cup spinach
Salt & black pepper, to taste

Sautéed Vegetables
1 cup carrots, sliced
1 cup snap peas
1 tbsp butter or oil
Salt & black pepper

Garlic Butter Sauce
3 tbsp butter
2 cloves garlic, minced
Squeeze of lemon
Pinch of salt

Optional to Finish
Fresh parsley or spring onion
Chili flakes

Method
1. Bake the Fish
Preheat the oven to 180°C.
Pat the fish dry and score lightly.
Season with salt, pepper, paprika, fish spice, and dried herbs.
Rub with garlic, oil or butter, and lemon.
Place on a lined tray and bake for 25–30 minutes until flaky and tender.

2. Make the Savoury Rice
Heat oil or butter in a pan.
Add the peppers and sweet corn, sauté for 2–3 minutes.
Stir in the spinach until just wilted.
Add the cooked rice, season, and mix well. Keep warm.

3. Sauté the Vegetables
Heat butter or oil in a pan.
Add carrots and snap peas and cook until tender-crisp.
Season lightly and set aside.

4. Make the Garlic Butter Sauce
Melt butter in a small pan.
Add garlic and cook gently until fragrant.
Finish with lemon and salt.

5. Assemble the Plate
Spoon the savoury rice onto the plate.
Top with the baked whole fish.
Add the sautéed carrots and snap peas.
Drizzle with garlic butter sauce and finish with herbs or chili flakes.

Serve
Serve immediately while warm. A comforting, colourful plate that brings together bold flavours and simple cooking — perfect for an easy family meal.

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