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!
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Recipe Information
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)
Instructions
Preheat your oven to 400°F (200°C).
Lightly grease a large baking dish with a drizzle of olive oil.
Place the white fish fillets in a single layer in the baking dish.
In a large mixing bowl, combine the cherry tomatoes, zucchini, yellow bell pepper, red onion, and minced garlic.
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.
Spread the seasoned vegetable mixture evenly around and over the fish fillets in the baking dish.
Drizzle the remaining 1 tablespoon of olive oil over the top for additional flavor and moisture.
Cover the baking dish tightly with aluminum foil to trap the steam during cooking.
Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Carefully remove the baking dish from the oven and let it rest for 2-3 minutes before serving.
Optional: Sprinkle with fresh parsley for a pop of color and an extra layer of flavor.
Serve hot and enjoy your Healthy Fish Bake alongside a side of quinoa, brown rice, or a fresh green salad.
Nutrition Facts
Calories |
915 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1459 mg | 63% | |
| Total Carbohydrate | 38.5 g | 14% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 20.8 g | ||
| Protein | 88.2 g | 176% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 223 mg | 17% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2886 mg | 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.
