Soy-Free Pan-Seared Fish with Roasted Vegetables
Elevate your weeknight dinner with this Soy-Free Pan-Seared Fish with Roasted Vegetables recipe—an irresistibly fresh and wholesome meal that's perfect for health-conscious eaters and seafood lovers alike. Featuring tender white fish fillets, pan-seared to golden perfection and brightened with a splash of lemon juice, this dish pairs beautifully with a colorful array of roasted vegetables, seasoned simply with thyme and olive oil for a caramelized, natural sweetness. Ready in just 45 minutes, this gluten-free, soy-free recipe is packed with vibrant flavors, making it an ideal choice for a balanced, nutrient-rich meal. Garnished with fresh parsley and served hot, it's a deliciously simple way to enjoy clean eating without sacrificing taste or elegance.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 3 tablespoons Olive oil
- 1 whole Lemon
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 whole Red bell pepper
- 2 whole Zucchini
- 1 whole Red onion
- 3 whole Carrots
- 1 teaspoon Thyme
- 2 tablespoons Parsley
Instructions
Preheat your oven to 400°F (200°C) for roasting the vegetables.
Wash the red bell peppers, zucchini, red onion, and carrots. Chop the bell peppers and zucchini into bite-sized pieces. Slice the red onion and carrots into rounds.
Place the chopped vegetables into a large mixing bowl. Drizzle with 2 tablespoons of olive oil, and sprinkle with 0.5 teaspoon of salt, black pepper, and thyme. Toss to coat evenly.
Spread the vegetables out in a single layer on a baking sheet. Place the sheet in the preheated oven and roast for 20 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
While the vegetables are roasting, rinse the fish fillets and pat them dry with paper towels. Season both sides of the fillets with the remaining salt, garlic powder, and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once hot, place the fish fillets in the pan.
Cook the fish for about 3-4 minutes on each side or until they are golden brown and cooked through (the fish should easily flake with a fork).
While the fish is cooking, cut the lemon in half and squeeze the juice over the searing fish for added flavor.
Once the fish is done, remove the skillet from heat. Garnish the fish with freshly chopped parsley.
Serve the pan-seared fish alongside the roasted vegetables on individual plates. Enjoy your delicious and healthy soy-free meal!
Nutrition Facts
Calories |
1174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 6476 mg | 282% | |
| Total Carbohydrate | 83.0 g | 30% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 52.2 g | ||
| Protein | 99.0 g | 198% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 311 mg | 24% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 3514 mg | 75% | |
*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.
