Pan-Seared Fish with Roasted Vegetables
Elevate your weeknight dinner routine with this elegant yet simple Pan-Seared Fish with Roasted Vegetables. Featuring tender, flaky fillets of cod or tilapia perfectly seared in olive oil and infused with a hint of fresh garlic and zesty lemon, this dish is a delightful balance of flavors. Paired with a medley of roasted red bell peppers, zucchini, cherry tomatoes, and red onions—caramelized to perfection in the oven and tossed with fresh basil—this recipe celebrates wholesome, vibrant ingredients. Ready in just 45 minutes, it's an ideal quick and healthy meal that's gluten-free, packed with protein, and bursting with Mediterranean-inspired flavors. Serve it with a side of crusty bread or a light green salad for a complete, restaurant-quality experience right at home!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 pieces fish fillets (such as cod or tilapia)
- 4 tablespoons olive oil
- 1 whole lemon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 whole red bell pepper
- 1 whole zucchini
- 1 whole red onion
- 200 grams cherry tomatoes
- 2 cloves garlic
- 10 grams fresh basil leaves
Instructions
Preheat your oven to 425°F (220°C).
Slice the red bell pepper, zucchini, and red onion into thick strips.
Place the sliced vegetables and cherry tomatoes onto a baking sheet.
Drizzle 2 tablespoons of olive oil over the vegetables and season with half a teaspoon of salt and a quarter teaspoon of black pepper.
Toss the vegetables to coat them evenly in the oil and seasoning.
Place the baking sheet in the preheated oven and roast the vegetables for 20-25 minutes, or until they are tender and slightly caramelized.
While the vegetables are roasting, prepare the fish fillets.
Pat the fish fillets dry with a paper towel.
Season the fillets with the remaining half teaspoon of salt and a quarter teaspoon of black pepper.
Heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat.
Add the fish fillets to the skillet, skin-side down if applicable.
Cook the fish for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
During the last minute of cooking, add minced garlic to the skillet and allow it to become fragrant.
Squeeze the juice of the lemon over the cooked fish.
Once cooked, remove the fillets from the skillet and set them aside on a plate.
When the vegetables are done roasting, remove them from the oven and toss them with chopped fresh basil leaves.
Serve the fish fillets alongside the roasted vegetables.
Garnish with additional lemon slices if desired.
Nutrition Facts
Calories |
278 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 561 mg | 24% | |
| Total Carbohydrate | 9.1 g | 3% | |
| Dietary Fiber | 2.9 g | 11% | |
| Total Sugars | 4.4 g | ||
| Protein | 26.8 g | 54% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 54 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 715 mg | 15% | |
*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.
