Frozen Veg Oven Supper with Curry Mayo

Frozen Veg Oven Supper with Curry Mayo

Meet your new best friend.

Actually meet 2 new best friends.

First we have the oven supper.

It’s one of my favourite favourite types of meals.

Especially when it’s been a @*$# day and I want something minimal effort.

Just grab some frozen fish and frozen veggie rice. Pop it in the oven for 10 minutes. Mix up a quick 2-ingredient sauce.

And you have a deeply soul-satisfying dinner.

Oh yeah and the second best friend?

Two words. Curry. Mayonnaise.

One of those alchemical combinations that creates something even more delicious than one would expect from the sum of the parts.

I wish I could claim this as my own idea but it was from the brilliant mind of my beautiful friend Lara Day.

This is one best friend who should come with a warning – it’s so good you’ll be wanting to marry it. Trust me you won’t want to make anything else.

Of course you can use fresh fish and veggie rice (just see below for cooking times)

Video for Frozen Veg Oven Supper with Curry Mayo

Frozen Veg Oven Supper with Curry Mayo

Total Time 16 minutes
Servings 2 people


  • 500 g frozen veggie 'rice'
  • 2 frozen fish fillets
  • 2 teaspoons curry powder
  • 2 tablespoons mayonnaise
  • small bunch coriander (cilantro) or mint
  • handful fried shallots or roast peanuts


  1. Turn your oven to 250C (480F). Line a large baking sheet / tray with baking paper. Spread veggie rice in a single layer leaving room for the fish. Place the fish skin side down next to the veggie rice. Making sure the fish is touching the oven tray not sitting on the veggies so it cooks quickly.
  2. Pop in the oven and set your timer for 10 minutes.
  3. Check in with how you're feeling. If you want to put your feet up - please do. But if you feel like mixing up some sauce magic, combine curry powder and mayonnaise in a small bowl. Taste and season with extra curry powder or possibly some salt. Generally it doesn't need anything else.
  4. When the timer goes, check that the fish is cooked through. It might need a few more minutes depending on how thick it is.
  5. When the fish flesh is cooked (cut into it if you're not sure). Divide hot veggie rice between two plates. Top with the fish. Spoon over the curry mayo. Finish with the herbs and shallots (or nuts).

Variations & Substitutions for Frozen Veg Oven Supper with Curry Mayo

fresh fish – reduce cooking time to 8 minutes.

fresh veggie rice – will take the same amount of time.

plan-B (pantry) – skip the fresh herbs.

short on time – it will be marginally quicker to cook the fish and veg in a frying pan but way more effort.

vegetarian – chickpeas or tofu (some commercial marinated tofu would be good or toss the tofu in some salt and extra curry powder for extra spice. OMG and eggplant! Mushrooms! Baked eggs would also be amazing – they won’t take as long to cook so cook the veggie rice for 5 minutes then make little indents in the rice and crack in 6-8 eggs. Cook for another 5-8 minutes until the eggs are no longer runny.

different protein – see the veggie options. Also fab with chicken thigh or breast fillets (will need longer to cook if using frozen). The 10 minutes should work for fresh. Sausages. Meatballs. Prawns (shrimp) = frozen ones would be fab.

more substantial (carb lovers) – serve with wok ready noodles or cooked rice or cooked spaghetti (and pretend it’s noodles).

more substantial (low carb) – extra nuts. Avocado. extra fish or veggies.

Low FODMAP – skip the veggie rice and serve the fish and curry mayo with salad leaves.

family-friendly – plain mayo.

different vegetables – any fresh or frozen veggie rice. Frozen green beans, frozen peas, frozen broccoli, frozen cauliflower, frozen spinach, frozen kale.

different sauceplain mayo, miso mayo, sriracha and mayo, pesto, hummus – you can take this in any direction that feels fun. Any sauce from the A-Z of Sauce.

more fancy / for entertaining – serve as is (and don’t tell them how easy it was).

Waste Avoidance Strategy

frozen veggie ‘rice’/ frozen fish fillets – will keep in the freezer for months.

curry powder / roast peanuts / fried shallots – keep it in the pantry.

mayonnaise – unopened in pantry or once opened will keep for months in the fridge.

coriander (cilantro) – best to use for another meal. Can be frozen but will wilt when defrosted.
mint – best to use for another meal. leaves can be frozen but will wilt when defrosted so not ideal. Alternatively make a mint oil by packing washed and dried leaves in a clean dry glass jar and covering with extra virgin olive oil.

Problem Solving Guide

bland – more salt! Or add in a flavour bomb.

too dry – overcooked fish. Next time get it out earlier. For now extra mayo will help.

no oven – cook fish in a frying pan on a medium high heat for 4-5 minutes on each side. Then remove from the pan and cook the veggie rice until hot.

taking too long – different ovens vary in heating speed. And once you open the door to check it takes time to come back to temperature. So be patient!

Prepare Ahead

Yes! Just cook as per the recipe but keep the herbs and shallots / nuts separately. Leftovers will keep in the fridge for 1-2 weeks or can be frozen.

Frozen Veg Oven Supper with Curry Mayo

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