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–+ servings

Baked Fish with Vegetables

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A nutritious and flavorful fish dish perfect for weeknight dinners or special occasions, featuring a blend of fresh fish, sautéed vegetables, and aromatic herbs.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Mediterranean
Calories: 300
Ingredients Method Nutrition Notes

Ingredients
  

Main Ingredients
  • 4 pieces Fresh white fish (like cod or tilapia) Feel free to substitute with salmon or other fish.
  • 2 tablespoons Olive oil For sautéing and drizzling.
  • 2 cups Vegetables (bell peppers, zucchini, onions) Substitute vegetables as desired.
  • 3 cloves Garlic Minced for flavor.
  • 1 bay leaf Bay leaves For adding depth of flavor.
  • 1 teaspoon Dried thyme Other herbs may be used, such as paprika.

Method
 

Preparation
  1. Preheat your oven to 375°F (190°C).
  2. Pat the fish dry and season it with salt, pepper, and your choice of herbs.
  3. Heat a skillet over medium heat with olive oil, then sauté the garlic and veggies until tender.
Cooking
  1. Layer the sautéed veggies in a baking dish.
  2. Place the seasoned fish atop the vegetables and drizzle with a bit more olive oil.
  3. Bake for about 20-25 minutes until the fish flakes easily with a fork.

Nutrition

Serving: 1gCalories: 300kcalCarbohydrates: 20gProtein: 25gFat: 15gSaturated Fat: 2gSodium: 400mgFiber: 4gSugar: 3g

Notes

Serve with quinoa or a fresh salad. For extra zest, drizzle with lemon juice. Store leftovers in an airtight container in the fridge for up to three days.
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