Low Sodium Baked Fish with Vegetables
Elevate your weeknight dinner with this healthy and flavorful Low Sodium Baked Fish with Vegetables recipe, perfect for anyone seeking a heart-friendly, nutrient-packed meal! Featuring tender white fish fillets like cod or tilapia, beautifully marinated in fresh lemon juice, garlic powder, and aromatic dill, this easy recipe pairs perfectly with a vibrant medley of zucchini, red bell pepper, cherry tomatoes, broccoli, and red onion. Roasted together on a single sheet pan, this dish balances juicy, flaky fish with caramelized vegetables—all seasoned with olive oil and black pepper for natural goodness. With a prep time of just 20 minutes and minimal cleanup, this low sodium, oven-baked masterpiece is ideal for busy schedules while delivering deliciously wholesome flavors. Garnish with fresh parsley and serve for a healthy, satisfying meal the whole family will love!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (such as cod or tilapia)
- 2 tablespoons fresh lemon juice
- 0.5 teaspoons freshly ground black pepper
- 0.5 teaspoons garlic powder
- 1 teaspoon dried dill
- 2 tablespoons olive oil
- 2 medium zucchini, sliced
- 1 medium red bell pepper, sliced
- 1.5 cups cherry tomatoes, halved
- 2 cups broccoli florets
- 1 small red onion, sliced
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 400°F (200°C).
Place the fish fillets in a shallow dish. Drizzle with lemon juice and season with black pepper, garlic powder, and dill. Allow them to marinate while you prepare the vegetables.
In a large mixing bowl, combine zucchini, red bell pepper, cherry tomatoes, broccoli florets, and red onion.
Drizzle the vegetables with olive oil and toss to coat evenly. Season with black pepper to taste.
Arrange the marinated fish fillets on a baking sheet lined with parchment paper.
Spread the vegetable mix around the fish on the same baking sheet.
Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Sprinkle with fresh parsley before serving.
Serve immediately, enjoying the fresh, aromatic flavors.
Nutrition Facts
Calories |
911 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 348 mg | 15% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 25.2 g | ||
| Protein | 104.1 g | 208% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 310 mg | 24% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 3270 mg | 70% | |
*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.
