Serves: 4

Prep & Cooking Time: 25 mins

Nutritional Information:

  • Calories 239
  • Protein 26g
  • Fat Total 14g (Saturated Fat 3g)
  • Carbs Total 2g
  • Cholesterol 81mg
  • Sodium 463.51mg


  • 4 (150g each) firm white fish fillets (such as blue-eye or ling)
  • 2 tablespoons olive oil, plus extra to brush
  • 3 tablespoons (1/4 cup) finely chopped herbs (such as chervil, chives, parsley)
  • 1 tablespoon baby capers, finely chopped
  • A pinch of caster sugar
  • Juice and zest of 1/2 lemon
  • 1 bunch asparagus, woody ends trimmed, halved on the diagonal
  • 300g marinated artichokes, drained


  1. Preheat the oven to 180°C.
  2. Place a large fry pan over high heat, brush fish with a little oil and cook for 1-2 minutes on each side.
  3. Transfer to a baking tray and bake for 5 minutes, or until just cooked through.
  4. Meanwhile, whisk together oil, herbs, capers, sugar, lemon juice and rind in a small bowl, and season with salt and pepper.
  5. Blanch asparagus in a pan of boiling water for 2 minutes, then drain. To serve, divide asparagus and artichokes between plates, top with fish and drizzle over vinaigrette.