Mediterranean Diet Pan-Seared Fish with Roasted Vegetables
Elevate your weeknight dinners with this Mediterranean Diet Pan-Seared Fish with Roasted Vegetables, a vibrant and healthful dish bursting with classic Mediterranean flavors. Tender, golden-brown fillets of cod, halibut, or sea bass are seasoned with garlic, paprika, and lemon, then perfectly seared for a crisp exterior and flaky interior. Paired with oven-roasted vegetables—zucchini, bell peppers, red onion, and cherry tomatoes—caramelized to perfection and enhanced by fresh basil and oregano, this recipe is a symphony of color and taste. Ready in just under an hour, it’s an easy yet elegant choice for busy home cooks who value wholesome meals rich in nutrients and flavor. Perfect for adhering to the Mediterranean diet, this dish highlights heart-healthy olive oil and a variety of fresh produce for a guilt-free indulgence. Serve with an extra squeeze of lemon and basil garnish to bring out the best in this delicious meal!
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Recipe Information
Ingredients
- 4 fillets firm white fish fillets (such as cod, halibut, or sea bass)
- 6 tablespoons extra virgin olive oil
- 1 whole lemon
- 1 whole red bell pepper
- 2 medium zucchini
- 1 medium red onion
- 200 grams cherry tomatoes
- 10 leaves fresh basil
- 1 teaspoon fresh oregano
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon paprika
Instructions
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Cut the red bell pepper into strips, slice the zucchini into rounds, and cut the red onion into wedges.
In a large bowl, combine the red bell pepper, zucchini, red onion, and cherry tomatoes.
Add 3 tablespoons of olive oil, 1 teaspoon of salt, 0.5 teaspoon of black pepper, and 1 teaspoon of fresh oregano. Toss to coat the vegetables evenly.
Spread the vegetables in a single layer on the prepared baking sheet.
Roast the vegetables in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and slightly caramelized.
While the vegetables are roasting, prepare the fish. Pat the fish fillets dry with paper towels.
Season the fish with 0.5 teaspoon of salt, 0.5 teaspoon of black pepper, 0.5 teaspoon of garlic powder, and 0.5 teaspoon of paprika.
Heat 3 tablespoons of olive oil in a large skillet over medium-high heat.
Add the fish fillets to the hot skillet and cook for about 4-5 minutes on each side or until the fish is golden brown and cooked through.
Squeeze the juice from half a lemon over the cooked fish for extra flavor.
Chop the fresh basil leaves and sprinkle them over the roasted vegetables once they have finished cooking.
To serve, place a portion of the roasted vegetables on each plate and top with a pan-seared fish fillet.
Garnish with additional lemon wedges and fresh basil leaves if desired.
Nutrition Facts
Calories |
1377 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.6 g | 119% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 7533 mg | 328% | |
| Total Carbohydrate | 65.3 g | 24% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 43.8 g | ||
| Protein | 85.9 g | 172% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 246 mg | 19% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 3140 mg | 67% | |
*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.
