Healthy Sunday Roast - does it exist?

Yes!  A family roast on a Sunday is a long-standing tradition in many households.  Here are some healthy and different Sunday roast ideas!

Sunday Roast Fish                                                            Serves 4

1 bunch baby (Dutch) carrots, washed, unpeeled

4 small parsnips, peeled, halved

1 bulb garlic

4 sprigs rosemary + extra to serve

2 tblsp olive oil

100g small shitake mushrooms, trimmed

4 x ~200g firm white fish fillets

16 baby brussel sprouts, halved & blanched OR 1 large zucchini cut into large batons

2 tbslp balsamic vinegar


  1.  Preheat oven to 200 degrees.
  2. Arrange carrots, parsnips, garlic and rosemary sprigs in a roasting pan.  Drizzle with 1 tblsp oil, season then mix to coat.  Bake for 20-25 minutes.
  3. Add mushrooms, drizzle with remaining 1 tblsp oil and mix to coat.  Bake for 15 mins, turning once or twice or until vegetables are golden brown and almost tender.
  4. Meanwhile, heat a lightly oiled frypan over high heat.  Cook the fish, skin side down for 1-2 mins until golden & crisp.  Transfer fish to a roasting pan, skin side up and season well.  Add brussel sprouts of zucchini then bake for 6-8 mins until fish is cooked.
  5. To serve, discard rosemary.  Divide vegetables, garlic and fish amongst plates.  Drizzle with balsamic, scatter with extra rosemary.


Orange Spiced Roast Chicken                                    Serves 6

12 small chicken thigh fillets

1/3 cup orange juice

1/3 cup honey

2 tsp olive oil

2 garlic cloves, crushed

2 tsp ground coriander

1 tsp ground cumin

1 tsp turmeric

1 orange, thinly sliced (you will need 12 slices)

3 medium potatoes, peeled, quartered

1 small sweet potato, peeled, cut into 3cm chunks

1 red capsicum, cut into 3cm pieces

1 zucchini, cut into 3cm rounds


  1. Place chicken in an ovenproof dish.  Add orange juice, honey, oil, garlic, coriander, cumin & turmeric and gently toss to combine.  Season to taste.  Cover with wrap and refrigerate for 1 hour.
  2. Preheat oven to 180 degrees Celsius.  Place a slice of orange over the top of each chicken thigh.   Roast in the oven, basting with pan juices for 45 mins or until golden & cooked through.
  3. Meanwhile, spray a roasting pan with olive oil spray.  Place potato and sweet potato in pan and lightly spray again, toss to coat.  Roast potatoes for 10 mins.  Then add remaining vegetables and roast for another 20 minutes until all are soft and golden.

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