Making Easy Roasted Fish and Veggies

Week in and week out, I try to keep my cooking for my family as simple as possible. When kids are running around and the family is in full swing on Sunday afternoon, it is challenging to read and follow the steps in a recipe closely. Things I can do on auto-pilot are much more manageable. I tend to do very simple combos of grilling, roasting and InstantPot prep for meat. I roast and stir-fry vegetables. We put together a large salad to draw on for the week, and if I’m really feeling ambitious, I’ll cut up some fresh fruit.

The key is that all of this is routine, so I don’t have to consult anything. I just have to have the ingredients on hand, which are always on our grocery list. I can tackle new recipes and experiments when I have time all to myself, but our weeks don’t depend on that. Here are some quick guidelines on how to cook some of the different vegetables and fish, which will hopefully be easy to practice and then internalize into your own routines.

Easy Fish Prep

Most fish is light enough that submerging it in hot water for 10 minutes or even starting with it frozen will work. If it’s an extra thick fillet you’ll want it thawed, but other than that it’s usually good to go.

• Heat oven to 400 degrees.
• Measure fish fillets at the thickest part.
• Drizzle fish with avocado oil, sprinkle with salt and pepper (or other seasoning mix) and place on a rimmed baking sheet, skin side down if you’ve left the skin on.
• Roast fish for 10 minutes per inch of thickness, until the fish is opaque and tender when pierced with a fork but before it starts to flake.
• Serve with lemon wedges.

All the Vegetables

Root vegetables: Sweet potatoes, carrots, parsnips, winter squash, white potatoes

• Heat oven to 425 (use convection roast if you have it)
• Peel and cut vegetables into 1-inch chunks or wedges
• Toss in 1T avocado oil and add seasonings
• Seasonings can be as simple at salt and pepper or try adding cumin, smoked paprika and thyme
• Spread out evenly on a cookie sheet or two (lining with foil, parchment paper or silpat will make for easier clean up)
• Roast 30 minutes to an hour stirring at least once or twice for even browning and until fork tender; if using convection roast, timing will be on the shorter side

 High-moisture vegetables: Eggplant, bell peppers, zucchini, summer squash, onions, brussel sprouts

• Heat oven to 450 (use convection roast if you have it)
• Slice them evenly or cut into chunks or wedges.
• Toss in 1T avocado oil and add seasonings
• Seasonings can be as simple at salt and pepper or try adding lemon juice, garlic, dill and thyme; crushed red pepper if you want a kick
• Spread out evenly on a cookie sheet or two (lining with foil, parchment paper or silpat will make for easier clean up)
• Roast 10 to 30 minutes; if using convection roast, timing will be on the shorter side
• Or use 1 to 2 pounds green vegetables (broccoli, green beans, kale, chard with cherry tomatoes). Roast at 450 degrees for 7 to 15 minutes.