Vegetable Fish Fillets
Elevate your dinner table with these vibrant and flavorful Vegetable Fish Fillets—an easy, wholesome dish that’s as stunning as it is satisfying. This recipe features tender white fish fillets, such as cod, haddock, or tilapia, baked to perfection under a medley of sautéed vegetables, including carrots, zucchini, red bell peppers, and juicy cherry tomatoes. Enhanced with aromatic garlic, dried herbs like thyme and oregano, and a refreshing drizzle of lemon juice, this nutrient-packed meal is a celebration of bright, Mediterranean-inspired flavors. Ready in just 35 minutes, it’s a perfect choice for a healthy weeknight dinner or an impressive main course for entertaining. Serve it with quinoa, rice, or crusty bread to soak up the zesty juices, and finish with a sprinkle of fresh parsley for the ultimate presentation! Keywords: vegetable fish fillets, healthy baked fish, Mediterranean fish recipe, easy fish dinner, quick seafood recipe.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 large carrot, julienned
- 1 medium zucchini, julienned
- 1 medium red bell pepper, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons lemon juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Rinse and pat dry the white fish fillets with paper towels. Set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the julienned carrot, zucchini, and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the halved cherry tomatoes to the skillet and cook for another 2 minutes. Season the vegetables with 1 teaspoon each of dried thyme and oregano, and a pinch of salt and black pepper. Stir well and remove from heat.
Lightly grease a baking dish with the remaining 1 tablespoon of olive oil. Lay the fish fillets in a single layer.
Drizzle the fish with lemon juice and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Spoon the cooked vegetable mixture over and around the fish fillets in the baking dish.
Cover the baking dish with aluminum foil and bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the dish from the oven and let it rest for 2-3 minutes. Sprinkle with chopped fresh parsley before serving.
Serve the Vegetable Fish Fillets warm as a main dish, optionally paired with rice, quinoa, or crusty bread.
Nutrition Facts
Calories |
757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1498 mg | 65% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 16.8 g | ||
| Protein | 85.9 g | 172% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 199 mg | 15% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 2516 mg | 54% | |
*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.
