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[Recipe] One Pan Fish Bake

A delicious healthy recipe commissioned from Sleekgeek Community Member Superstar Melissa Thomas.

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.


  • Recommended for: Dinner.

Recipe notes:

  • Adding paprika or chilli flakes to the garlic butter will add a bit of spice to the meal.
  • You can squeeze a bit of lemon over the fish should you wish.


  • Protein
    • 200g fish fillets, fresh or frozen (eg hake, angel fish, basa, kingklip)
  • Veggies:
    • 200g mixed vegetables, fresh or frozen
  • Smart Carb
    • 100g tin of lentils in brine
  • Healthy Fat
    • 1/2 tbsp butter
    • 1/2 tbsp olive oil
  • Herbs, spices, Extras
    • 1/4 tsp crushed garlic
    • ½ tsp salt
    • ½ tsp pepper
    • Few sprigs of thyme (optional)

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.


  • Preheat oven to 200?. Grease an ovenproof dish with 1 tbsp olive oil.
  • Make the garlic butter by adding the butter and garlic to a small bowl and mixing together with a fork. Set aside.
  • Add the mixed vegetables to the oven dish. Use a combination of your favourite vegetables, chopped into bite sized pieces, or frozen premixed vegetables.
  • Add the fish fillets on top of the vegetables, and top with the garlic butter (divide the garlic butter equally amongst the fillets). Season with salt and pepper.
  • If using thyme, add a few sprigs onto the fish as well.
  • Bake, uncovered, for 25-30 minutes. Remove from oven, drain a tin of lentils and add the lentils to the dish. Return the dish to the oven and bake for a further 5-10 minutes.
  • Remove from oven and allow to cool slightly before serving.


This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).

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