Soy-Free Baked Fish with Vegetables
Elevate your weeknight dinner with this healthy and flavorful *Soy-Free Baked Fish with Vegetables*! Perfect for those with dietary restrictions or anyone craving a clean, nourishing meal, this recipe features tender fish fillets, marinated in a zesty blend of olive oil, lemon juice, garlic, and oregano. Surrounding the fish are vibrant cherry tomatoes, zucchini, bell peppers, and red onion, creating a one-pan feast that's as colorful as it is delicious. Topped with lemon slices and finished with a sprinkle of fresh parsley, this 40-minute dish is a perfect combination of simplicity and elegance. It's a gluten-free, dairy-free, soy-free delight that's as easy to prepare as it is to enjoy!
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Recipe Information
Ingredients
- 4 pieces fresh fish fillets (such as cod or haddock)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 1.5 cups cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1 large bell pepper, sliced
- 1 medium red onion, sliced
- 4 pieces lemon slices
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 400°F (200°C).
In a small bowl, mix together the olive oil, lemon juice, minced garlic, salt, pepper, and oregano to create a marinade.
Place the fish fillets in a baking dish and pour the marinade over them, making sure each piece is well-coated. Allow to marinate while preparing the vegetables.
Arrange the cherry tomatoes, zucchini, bell pepper, and red onion around the fish in the baking dish.
Lay a slice of lemon on top of each fish fillet.
Cover the baking dish with foil and place in the preheated oven. Bake for 20 minutes.
Remove the foil and bake for an additional 5 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Remove from oven, sprinkle with chopped parsley, and serve hot.
Nutrition Facts
Calories |
782 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 2620 mg | 114% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 22.7 g | ||
| Protein | 80.6 g | 161% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 192 mg | 15% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 2940 mg | 63% | |
*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.
