Low Sodium Pan-Seared Fish with Roasted Vegetables
Elevate your weeknight dinners with this delicious and heart-healthy Low Sodium Pan-Seared Fish with Roasted Vegetables. Perfectly seasoned with a zesty blend of garlic, oregano, paprika, and a splash of fresh lemon juice, the tender white fish fillets are pan-seared to golden perfection, locking in flavor without the need for excess salt. Paired with a medley of caramelized roasted vegetables—zucchini, bell peppers, carrots, and red onions tossed in balsamic vinegar—this dish offers a vibrant, nutrient-packed side. Ready in under an hour, this low-sodium recipe is an ideal choice for those seeking a quick, wholesome meal without compromising on taste. Finish with fresh parsley for a pop of color and serve as a satisfying, balanced entrée for the whole family.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 1 tablespoon Lemon juice
- 2 medium Zucchini
- 2 medium Bell peppers (any color)
- 2 medium Carrot
- 1 medium Red onion
- 1 tablespoon Balsamic vinegar
- 2 tablespoons Fresh parsley
Instructions
Preheat your oven to 425°F (220°C).
Wash and pat dry the fish fillets. Set them aside on a plate.
In a small bowl, mix 1 tablespoon of olive oil, black pepper, oregano, garlic powder, paprika, and lemon juice to create a marinade.
Brush the marinade evenly over the fish fillets. Allow them to marinate while you prepare the vegetables.
Chop the zucchini, bell peppers, carrot, and red onion into even-sized pieces for uniform roasting.
In a large mixing bowl, combine the chopped vegetables with the remaining olive oil and balsamic vinegar. Toss until the vegetables are well coated.
Spread the vegetables evenly on a baking sheet. Place them in the preheated oven and roast for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.
While the vegetables are roasting, heat a non-stick skillet over medium-high heat.
Add the fish fillets to the hot skillet and sear for about 3-4 minutes on each side, or until they are cooked through and have a golden crust.
Remove the fish from the skillet and let rest for a few minutes.
Serve the pan-seared fish alongside the roasted vegetables. Sprinkle with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1042 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 4069 mg | 177% | |
| Total Carbohydrate | 78.9 g | 29% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 53.4 g | ||
| Protein | 98.8 g | 198% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 280 mg | 22% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 3393 mg | 72% | |
*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.
