Dairy-Free Pan-Seared Fish with Roasted Vegetables
Elevate your weeknight dinner game with this vibrant Dairy-Free Pan-Seared Fish with Roasted Vegetables recipe—a healthy, flavorful delight that's as easy to prepare as it is satisfying. Tender white fish fillets, such as cod or tilapia, are perfectly seared to a golden brown and topped with fresh parsley and a zesty squeeze of lemon for a refreshing finish. Paired with a colorful medley of roasted peppers, zucchini, red onion, and juicy cherry tomatoes, these oven-charred vegetables are seasoned with smoky paprika and garlic powder for a bold, aromatic kick. Ready in just 40 minutes, this gluten-free and dairy-free meal is ideal for those seeking wholesome, allergen-friendly options that don’t compromise on taste. Perfect for serving four, it’s a feast of textures and vibrant flavors—great for family dinners or entertaining guests!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 3 tablespoons olive oil
- 1 whole lemon
- 2 tablespoons fresh parsley
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1 large red bell pepper
- 2 medium zucchini
- 1 medium red onion
- 1 pint cherry tomatoes
- 1 teaspoon garlic powder
- 0.5 teaspoon smoked paprika
Instructions
Preheat the oven to 425°F (220°C).
Cut the red bell pepper, zucchini, and red onion into bite-sized pieces and place them on a large baking sheet. Add the cherry tomatoes.
Drizzle the vegetables with 1 tablespoon of olive oil and sprinkle 1 teaspoon of salt, garlic powder, and smoked paprika over them. Toss to coat evenly.
Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and slightly charred.
While the vegetables are roasting, prepare the fish. Pat the fish fillets dry with paper towels and season both sides with the remaining 0.5 teaspoon of salt and black pepper.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Once the oil is hot, add the fish fillets to the skillet. Cook for about 3-4 minutes on each side, or until the fish is slightly browned and flakes easily with a fork.
Transfer the cooked fish to a plate and squeeze half of the lemon over the fish.
Chop the fresh parsley and sprinkle it on top of the fish.
Once the vegetables are roasted, remove them from the oven and transfer to a serving platter.
Serve the pan-seared fish alongside the roasted vegetables, garnishing with lemon wedges from the remaining half of the lemon, if desired.
Nutrition Facts
Calories |
1127 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 7546 mg | 328% | |
| Total Carbohydrate | 72.0 g | 26% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 47.5 g | ||
| Protein | 99.3 g | 199% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 258 mg | 20% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 3487 mg | 74% | |
*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.
