Heart-Healthy Baked Fish with Vegetables
Transform your weeknight dinners with this delicious and nutritious Heart-Healthy Baked Fish with Vegetables! Perfect for busy schedules, this vibrant dish pairs tender skinless white fish fillets with a colorful medley of zucchini, cherry tomatoes, bell peppers, and red onion, all infused with Mediterranean-inspired flavors from olive oil, garlic, lemon, oregano, and thyme. Oven-baked for simplicity, this low-fat, high-protein meal is packed with vitamins and heart-friendly ingredients, making it ideal for healthy living. Ready in just 45 minutes, it’s a simple yet elegant entrée that’s both wholesome and bursting with flavor. Garnished with fresh parsley for a bright finish, this recipe is a feast for both the eyes and the palate.
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Recipe Information
Ingredients
- 4 pieces skinless white fish fillets (such as cod or tilapia)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 cloves garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 medium zucchini, sliced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, sliced
- 1 medium yellow bell pepper, sliced
- 1 medium red onion, sliced
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat the oven to 400°F (200°C).
In a small bowl, combine olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.
Place the white fish fillets on a large baking sheet lined with parchment paper or foil.
Brush the olive oil and lemon mixture evenly over the fish fillets, ensuring they are well-coated with the marinade.
Arrange the sliced zucchini, cherry tomatoes, red bell pepper, yellow bell pepper, and red onion around the fish on the baking sheet.
Drizzle a little extra olive oil over the vegetables and season them with a pinch of salt and black pepper.
Place the baking sheet in the preheated oven, and bake for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.
Once baked, remove from the oven and sprinkle freshly chopped parsley over the fish and vegetables.
Serve immediately, and enjoy a nutritious, heart-healthy meal!
Nutrition Facts
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1476 mg | 64% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 29.5 g | ||
| Protein | 83.4 g | 167% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 226 mg | 17% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 3523 mg | 75% | |
*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.
