Italian Style Fish and Vegetables
Elevate your weeknight dinners with this vibrant and wholesome Italian Style Fish and Vegetables recipe—a perfect blend of Mediterranean flavors and effortless cooking. Featuring tender white fish fillets, such as cod or halibut, nestled on a bed of roasted zucchini, cherry tomatoes, red bell pepper, and red onion, this dish is seasoned with aromatic garlic, dried oregano, and basil for a rustic Italian flair. Drizzled with zesty lemon juice and extra-virgin olive oil, the fish and vegetables roast together on a single sheet pan, making cleanup a breeze. Ready in just 40 minutes, it’s a healthy, gluten-free meal that’s perfect for busy weeknights or a light, flavorful dinner party option. Garnished with fresh parsley, this dish brings a touch of the Mediterranean to your table with every bite.
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Recipe Information
Ingredients
- 4 fillets white fish fillets (cod, halibut, or sea bass)
- 2 medium-sized zucchini
- 250 grams cherry tomatoes
- 1 large red bell pepper
- 1 medium red onion
- 3 garlic cloves
- 4 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Rinse and pat dry the fish fillets. Set them aside.
Wash and prepare the vegetables: slice the zucchini into thin rounds, halve the cherry tomatoes, cut the bell pepper into strips, and slice the red onion into thin 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 with 3 tablespoons of olive oil, then sprinkle with the dried oregano, dried basil, salt, and black pepper. Toss until the vegetables are evenly coated.
Arrange the seasoned vegetables in a single layer on a large baking sheet lined with parchment paper.
Place the fish fillets on top of the vegetables. Drizzle the fillets with the remaining 1 tablespoon of olive oil and the lemon juice. Lightly season with an additional pinch of salt and black pepper if desired.
Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.
Remove the tray from the oven and let it rest for 3-5 minutes.
Garnish the fish and vegetables with the chopped fresh parsley before serving.
Serve hot and enjoy your Italian-style fish and vegetables!
Nutrition Facts
Calories |
331 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 602 mg | 26% | |
| Total Carbohydrate | 12.4 g | 4% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 6.8 g | ||
| Protein | 36.6 g | 73% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 77 mg | 6% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1077 mg | 23% | |
*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.
