Primavera Fish Fillets
Elevate your dinner table with these vibrant Primavera Fish Fillets, a delightful fusion of fresh white fish and garden vegetables baked to perfection. This recipe pairs tender fillets, like cod or tilapia, with a medley of sautéed zucchini, colorful bell peppers, cherry tomatoes, and green beans, all lightly seasoned with garlic, olive oil, and a zesty kick of lemon juice. Finished with a sprinkle of fresh parsley—and optional Parmesan for a savory touch—this dish is as healthy as it is flavorful. Ready in just 35 minutes, it's an ideal weeknight meal that feels restaurant-worthy, yet simple enough to prepare at home. Serve this oven-baked fish creation with side dishes like roasted potatoes or a crisp salad for a wholesome, crowd-pleasing dinner. Perfect for fans of Mediterranean-inspired recipes, these Primavera Fish Fillets are a must-try!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (e.g., cod, tilapia, or halibut)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- 1 medium zucchini, diced
- 1 medium yellow bell pepper, diced
- 1 medium carrots, julienned
- 1 cup green beans, trimmed and cut in half
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parmesan cheese, grated (optional)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
Place the fish fillets on the prepared baking sheet. Drizzle 1 tablespoon of olive oil and 1 tablespoon of lemon juice over the fillets. Season with a pinch of salt and black pepper. Set aside.
In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the diced zucchini, yellow bell pepper, julienned carrots, and green beans to the skillet. Stir and cook for about 5 minutes until the vegetables start to soften.
Stir in the halved cherry tomatoes and season the vegetable mixture with the remaining salt and black pepper. Cook for an additional 2-3 minutes, then remove from heat.
Spoon the sautéed vegetable mixture evenly over the fish fillets.
Bake the fish and vegetable mixture in the preheated oven for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and sprinkle with fresh chopped parsley. Add Parmesan cheese on top, if desired.
Serve immediately with your favorite side dishes such as roasted potatoes, rice, or a crisp green salad.
Nutrition Facts
Calories |
1234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 348 mg | 116% | |
| Sodium | 1831 mg | 80% | |
| Total Carbohydrate | 44.9 g | 16% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 23.9 g | ||
| Protein | 149.7 g | 299% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 425 mg | 33% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 3951 mg | 84% | |
*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.
