Baked Fish with Vegetables

Elevate your weeknight dinners with this vibrant and healthy Baked Fish with Vegetables recipe! Perfectly seasoned, flaky fish fillets—such as cod, tilapia, or salmon—are marinated in a zesty blend of olive oil, lemon juice, garlic, and oregano, then baked atop a colorful medley of red bell peppers, zucchini, cherry tomatoes, and red onion. This one-pan meal is not only quick and easy, with just 15 minutes of prep time, but it’s also brimming with Mediterranean-inspired flavors and packed with nutrients. Garnished with fresh parsley for a fragrant finish, this dish is ideal for a light, wholesome dinner. Serve with a side of crusty bread or fluffy quinoa to round out the meal!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as cod, tilapia, or salmon)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 piece red bell pepper, sliced
• 1 piece zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 piece red onion, sliced
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

In a small bowl, mix together 2 tablespoons of olive oil, lemon juice, minced garlic, oregano, salt, and pepper to make a marinade.

Step 3

Place the fish fillets in a shallow dish and pour the marinade over them, ensuring each piece is well coated. Let it marinate for about 10 minutes while you prepare the vegetables.

Step 4

In a large baking dish, combine the red bell pepper, zucchini, cherry tomatoes, and red onion slices.

Step 5

Drizzle the remaining 1 tablespoon of olive oil over the vegetables. Add a pinch of salt and pepper, and toss to coat the vegetables evenly.

Step 6

Place the marinated fish fillets on top of the vegetables in the baking dish.

Step 7

Bake in the preheated oven for 20 to 25 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Garnish with fresh parsley before serving. Enjoy your meal!

Nutrition Facts

Serving size	1270.7 grams (1270.7g)

Amount per serving	% Daily Value*
Calories	1783

Total Fat 115.60g	148%
Saturated Fat 21.80g	109%
Polyunsaturated Fat 4.00g
Cholesterol 378mg	126%
Sodium 2752mg	120%
Total Carbohydrate 36.20g	13%
Dietary Fiber 9.30g	33%
Total Sugars 18.40g
Protein 139.30g	279%

Vitamin D 2700IU	13500%
Calcium 200mg	15%
Iron 6mg	36%
Potassium 3744mg	80%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.7%

Protein: 32.0%

Carbs: 8.3%