Fish Bake

Dive into the comforting flavors of this hearty Fish Bake, a perfect one-dish meal that's as nutritious as it is delicious. Featuring tender white fish fillets like cod, tilapia, or haddock, this recipe combines a medley of vibrant vegetables—red bell peppers, zucchini, cherry tomatoes, and baby spinach—for a wholesome yet indulgent dinner. The rich and creamy sauce, infused with garlic and oregano, is layered over the fish and veggies, then topped with a luscious blend of mozzarella and Parmesan cheeses for a golden, bubbly finish. With simple prep and just 30 minutes of baking, this seafood casserole makes an irresistible weeknight meal or an elegant option for entertaining. Pair it with a crisp green salad or warm crusty bread for a dinner that’s as satisfying as it is easy to make. Keywords: fish bake recipe, baked fish casserole, creamy baked fish, healthy seafood dinner, easy fish dinner ideas.

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, tilapia, or haddock)
• 2 tablespoons lemon juice
• 3 cloves garlic cloves, minced
• 2 tablespoons olive oil
• 1 medium red bell pepper, diced
• 1 medium zucchini, sliced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1 cup heavy cream
• 1 cup shredded mozzarella cheese
• 1 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon butter

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a large baking dish with butter and set it aside.

Step 2

Pat the fish fillets dry with paper towels. Place them in the baking dish and drizzle with lemon juice. Sprinkle the fillets with half the minced garlic, salt, and black pepper. Let them marinate while preparing the vegetables.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the remaining garlic and sauté until fragrant, about 1 minute.

Step 4

Add the red bell pepper, zucchini, and cherry tomatoes to the skillet. Cook for 5 minutes, stirring occasionally, until slightly softened.

Step 5

Stir in the baby spinach and cook for another 2 minutes until wilted. Remove the skillet from heat.

Step 6

In a small bowl, mix the heavy cream, dried oregano, and half of the mozzarella and Parmesan cheese.

Step 7

Spread the cooked vegetables over the marinated fish fillets in the baking dish. Pour the cream and cheese mixture evenly over the top.

Step 8

Sprinkle the remaining mozzarella and Parmesan cheese over the dish.

Step 9

Bake for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork. The cheese topping should be golden and bubbly.

Step 10

Remove the dish from the oven and let it rest for 5 minutes before serving. Enjoy your hearty fish bake!

Nutrition Facts

Serving size	1846.1 grams (1846.1g)

Amount per serving	% Daily Value*
Calories	2695

Total Fat 177.20g	227%
Saturated Fat 90.70g	454%
Polyunsaturated Fat 3.00g
Cholesterol 833mg	278%
Sodium 5194mg	226%
Total Carbohydrate 31.60g	11%
Dietary Fiber 8.60g	31%
Total Sugars 13.50g
Protein 227.60g	455%

Vitamin D 1602IU	8011%
Calcium 1995mg	153%
Iron 7mg	38%
Potassium 3612mg	77%

*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: 60.6%

Protein: 34.6%

Carbs: 4.8%