Healthy Fish Bake

Brighten up your dinner table with this flavorful and nutrient-packed Healthy Fish Bake, a one-pan wonder that’s as easy to prepare as it is delicious. Featuring tender white fish fillets nestled in a medley of vibrant vegetables such as cherry tomatoes, zucchini, and bell peppers, this dish delivers a burst of color and wholesome goodness in every bite. Seasoned with fragrant oregano, zesty lemon juice, and a touch of paprika, it’s lightly dressed with heart-healthy olive oil for a perfectly balanced meal. Ready in just 40 minutes, this baked fish recipe is ideal for busy weeknights or any time you’re craving a light, protein-rich main course. Serve it with quinoa, brown rice, or a crisp green salad for a satisfying and well-rounded meal the whole family will love. Perfect for seafood enthusiasts and healthy cooking fans alike!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
• 1.5 cups cherry tomatoes, halved
• 1 medium zucchini, thinly sliced
• 1 medium yellow bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 3 garlic cloves, minced
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly grease a large baking dish with a drizzle of olive oil.

Step 3

Place the white fish fillets in a single layer in the baking dish.

Step 4

In a large mixing bowl, combine the cherry tomatoes, zucchini, yellow bell pepper, red onion, and minced garlic.

Step 5

Drizzle the vegetables with 2 tablespoons of olive oil and the lemon juice. Sprinkle with dried oregano, paprika, salt, and black pepper. Toss everything together until the vegetables are evenly coated.

Step 6

Spread the seasoned vegetable mixture evenly around and over the fish fillets in the baking dish.

Step 7

Drizzle the remaining 1 tablespoon of olive oil over the top for additional flavor and moisture.

Step 8

Cover the baking dish tightly with aluminum foil to trap the steam during cooking.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and the vegetables are tender.

Step 10

Carefully remove the baking dish from the oven and let it rest for 2-3 minutes before serving.

Step 11

Optional: Sprinkle with fresh parsley for a pop of color and an extra layer of flavor.

Step 12

Serve hot and enjoy your Healthy Fish Bake alongside a side of quinoa, brown rice, or a fresh green salad.

Nutrition Facts

Serving size	1138.6 grams (1138.6g)

Amount per serving	% Daily Value*
Calories	915

Total Fat 48.00g	62%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 4.00g
Cholesterol 200mg	67%
Sodium 1459mg	63%
Total Carbohydrate 38.50g	14%
Dietary Fiber 10.40g	37%
Total Sugars 20.80g
Protein 88.20g	176%

Vitamin D 800IU	4000%
Calcium 223mg	17%
Iron 6mg	32%
Potassium 2886mg	61%

*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: 46.0%

Protein: 37.6%

Carbs: 16.4%