Low Fat Baked Fish with Vegetables
Elevate your weeknight dinner with this *Low Fat Baked Fish with Vegetables* recipe—a wholesome, flavor-packed dish that’s as healthy as it is delicious. Featuring tender cod fillets surrounded by a vibrant medley of cherry tomatoes, zucchini, red bell pepper, carrot, and red onion, this recipe brings together fresh, colorful produce with a zesty garlic-and-lemon olive oil marinade. Baked to perfection with aromatic herbs like thyme and oregano, it’s a fuss-free, one-dish meal that’s ready in just 40 minutes. Perfect for those seeking a low-fat, nutrient-rich option, this recipe is great for busy nights or clean eating goals. Pair with a side of quinoa or a fresh green salad for a satisfying, well-balanced dinner that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces Cod fillets
- 200 grams Cherry tomatoes
- 1 medium Zucchini
- 1 medium Red bell pepper
- 1 medium Carrot
- 1 small Red onion
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Preheat the oven to 400°F (200°C).
In a small bowl, combine the olive oil, lemon juice, garlic powder, thyme, oregano, salt, and black pepper. Whisk well to combine and set aside.
Rinse the cod fillets under cold water and pat them dry with paper towels. Place the fillets in a large baking dish.
Wash and halve the cherry tomatoes. Slice the zucchini into half-moons about 1/4 inch thick. Dice the red bell pepper into bite-sized pieces. Peel and slice the carrot into thin rounds. Cut the red onion into thin wedges.
Add the prepared vegetables to the baking dish around the fish fillets.
Drizzle the olive oil and lemon juice mixture evenly over the fish and vegetables.
Gently toss the vegetables to coat them in the dressing, taking care not to disturb the fish fillets.
Cover the baking dish with aluminum foil and bake in the preheated oven for about 15 minutes.
Remove the foil and continue baking for another 10 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Remove from the oven and let sit for a couple of minutes before serving. Adjust seasoning with additional salt and pepper, if needed.
Serve the baked fish and vegetables warm, garnished with fresh lemon wedges if desired.
Nutrition Facts
Calories |
1139 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 4716 mg | 205% | |
| Total Carbohydrate | 51.0 g | 19% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 30.6 g | ||
| Protein | 151.5 g | 303% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 263 mg | 20% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 4848 mg | 103% | |
*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.
