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Spiced fish & coconut traybake

Spiced fish & coconut traybake

Frozen fish makes this recipe such a breeze – with no need to defrost, it’s really simple to use and as it cooks, the juices mingle with the rich coconut sauce simmering in the veg below. For a simple side, try baby spinach, tossed with lime juice and seasoning.

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  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook45 mins
  • Total time1 hr

Please note that while we take every care to ensure the product and recipe information displayed on our website is correct, in the event that a product is unavailable, alternatives may be displayed and/or a substitution may be given. This may affect the nutrition and allergen information, therefore if you have any allergy or intolerance, please ensure you have reviewed the product label to ensure it is suitable for you to consume.


  • 2 medium Essential Sweet Potatoes, thinly sliced
  • 1 large Essential Onion, thinly sliced
  • 1 bulb/s large bulb fennel, thinly sliced
  • 1 tbsp wok oil or chilli olive oil
  • 1 tbsp cardamom pods
  • 400ml can Essential Coconut Milk
  • 1 green or red chilli, thinly sliced
  • 1 tbsp fish sauce
  • 25g pack coriander, most finely chopped, some leaves left whole to serve
  • 4 Frozen Essential Alaskan Pollock Fillets


  1. Preheat the oven to 220ºC, gas mark 7. Scatter the sweet potatoes, onion and fennel into a roasting tin and drizzle with the oil. Season lightly and bake for 30 minutes, turning the ingredients halfway through. Crush the cardamom pods to release the seeds, discarding the husks.

  2. In a small saucepan, heat the coconut milk, chilli, fish sauce, chopped coriander and cardamom until simmering.

  3. Arrange the pollock over the vegetables and pour over the coconut milk mixture. Return to the oven for 15 minute more, until the fish is cooked through, piping hot and flakes easily with a fork. Serve scattered with the coriander leaves.

Cook’s tip

Finely chop any greenery from the tops of the fennel when preparing and add these with the coriander to the sauce. There’s no need to remove the coriander stalks when chopping – these can go in too.


Typical values per serving when made using specific products in recipe


1,939kJ/ 464kcals



Saturated Fat












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