Dairy-Free Baked Fish with Vegetables
Discover the perfect balance of healthy and delicious with this Dairy-Free Baked Fish with Vegetables recipe, a vibrant dish packed with fresh, colorful produce and tender white fish fillets. Ideal for those seeking dairy-free meal options, this recipe combines succulent cod or tilapia with a medley of zucchini, cherry tomatoes, red bell pepper, and red onion, all seasoned with aromatic garlic, zesty lemon juice, and a sprinkle of dried oregano. Roasted together in a single baking dish with olive oil, this flavorful meal is as easy to prepare as it is nutritious. With only 20 minutes of prep time and 30 minutes in the oven, this gluten-free, wholesome dinner is perfect for busy weeknights or an elegant weekend gathering. Serve this crowd-pleasing dish warm and let the fresh parsley garnish add the finishing touch to your table.
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Recipe Information
Ingredients
- 4 fillets White fish fillets (such as cod or tilapia)
- 2 medium Zucchini
- 200 grams Cherry tomatoes
- 1 medium Red bell pepper
- 1 medium Red onion
- 4 cloves Garlic cloves
- 60 ml Olive oil
- 15 grams Fresh parsley
- 1 medium Lemon
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
Instructions
Preheat your oven to 400°F (200°C).
Wash the fish fillets and pat them dry with paper towels. Set aside.
Prepare the vegetables: slice the zucchini into rounds, halve the cherry tomatoes, slice the red bell pepper into strips, and chop the red onion into wedges.
Mince the garlic cloves and chop the fresh parsley.
In a large mixing bowl, combine the zucchini, cherry tomatoes, red bell pepper, red onion, and minced garlic.
Drizzle 30 ml of olive oil over the vegetable mixture. Add salt, black pepper, and dried oregano; toss well to ensure the vegetables are evenly coated.
Spread the vegetable mixture evenly in a baking dish.
Place the fish fillets on top of the vegetables. Drizzle the remaining 30 ml of olive oil over the fish.
Squeeze the juice of the lemon over the fish and vegetables, ensuring even coverage.
Sprinkle chopped parsley over the fish and vegetables.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and continue baking for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let rest for 5 minutes before serving. Serve warm and enjoy your dairy-free baked fish with vegetables!
Nutrition Facts
Calories |
1240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.3 g | 84% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 6363 mg | 277% | |
| Total Carbohydrate | 67.7 g | 25% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 43.8 g | ||
| Protein | 98.4 g | 197% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 273 mg | 21% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 3242 mg | 69% | |
*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.
