Written by: Ben Orkin


Fish is one of the healthiest foods on the planet.

One of the perks of eating fish is that it makes your body happy and healthier. Tests have found that the fatty acids in fish are favorable in combatting depression and increases the success of antidepressant medications. All fish are packed in healthy nutrients, fatty acids, and full of protein, which are all vital for your body and brain. In fact, the fattier the fish, the healthier it is for your body. Trout and salmon happen to be two of those fatty fishes and so I thought I would make the perfect recipe that compliments their fresh and salty flavours.

I can’t stop thinking about this dish. I had a pretty bad day today – art project issues. I’ve been working on a sculpture for the past few weeks. It was made out of clay and then fired. I then moved on to make a mould of the sculpture so that I could make a final one using candle wax (the project was about using unconventional materials). I thought all would go to plan, but I was very very very wrong. I ended up with a broken sculpture, cuts all over my hands, peeling skin, a lot of candle wax in the bin and even more of my time lost forever. I don’t want to jinx anything, but I seem to have worked out the problem (I’ll find out tomorrow). Anyway, I wanted to lift my spirits, and so I did very successfully. I made this unbelievably delicious fish dish.

It’s basically baked or grilled fish & veggies, ideally with Mediterranean style vegetables, lemon juice, olive oil, sea salt, and oregano. The flavours work so well together. The vegetables become soft and crisp as they cook and develop almost a smoky flavour, which is complimented by the salty and zingy fish. It’s so easy to make and the washing up is very minimal – literally everything happens in one pan (hence the one pan plan). It’s best served piping hot from the oven.


Fish and Mediterranean Vegetables

Serves 1 (depending in how many fish fillets are used)


  • 1 trout or salmon fillet
  • 1 red pepper, roughly chopped
  • 1 spring onion, roughly chopped
  • 1 onion, cut in eighths
  • 1 lemon
  • 2 tbs extra virgin olive oil
  • 1 tsp sea salt
  • pinch of pepper
  • 2 tsp dried oregano


Preheat the oven to 180 degrees Celsius or 360 degrees Fahrenheit and prepare a baking dish or cast iron pan.

Arrange all of your trout or salmon fillet (skin side down), red pepper, spring onion, and onion in your prepared pan. Squeeze the juice of the lemon over the ingredients and then place in the pan. Drizzle the olive oil over followed by the sea salt, pepper and dried oregano. Mix the ingredients together.

Cover the pan with tinfoil or a lid and place into the oven. Cook for 15 minutes until all has softened and the fish has cooked slightly. Then remove the foil or lid and cook for a further 5-10 minutes. By that time the fish will be cooked all the way through and the vegetables will be soft and crispy. Remove from the oven and serve immediately.


Happy cooking!
Instagram @benorkin Blog + Pinterest
Snapchat: @benorks

You Should Also Read

The Best Gluten Free Lemon Poppy Cake
Broccoli & Bean Salad Like You’ve Never Had
Introducing The Falentil