Mediterranean Oven Baked Dory

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Course Dinner, Lunch, Main Course
Servings 1


  • ½ bunch asparagus
  • ¾ cup fennel
  • 1 tsp extra-virgin olive oil
  • Salt and pepper to taste
  • 2 frozen Birds Eye Deep Sea Dory – Original Crumb
  • 5 cherry tomatoes
  • 5 green olives
  • 1 clove garlic minced
  • 1 tablespoon parsley roughly chopped
  • ½ lemon juiced


  • Preheat the oven to 200°C on a fan forced setting.
  • Add the asparagus and fennel to a baking dish. Drizzle over the extra-virgin olive oil and season with salt and pepper.
  • Add the frozen Birds Eye Dory alongside them in the baking dish and place it into the oven to cook for 9 minutes.
  • After this time, remove the baking dish from the oven, carefully turn the fish over and add the cherry tomatoes, green olives and garlic. Cook for a further 9 minutes until the fish is done and the vegetables are softened.
  • Plate up the vegetables and stir through the fresh parsley. Place the cooked fish on top.
  • Drizzle over the lemon juice and serve.

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.