Dairy-Free Baked Fish with Vegetables

Experience the vibrant flavors of the Mediterranean with this simple yet delicious Dairy-Free Baked Fish with Vegetables. Perfect for a healthy weeknight dinner, this recipe features tender white fish fillets—like cod or tilapia—baked atop a colorful medley of zucchini, cherry tomatoes, red bell pepper, and red onion. Infused with the zesty tang of fresh lemon juice, a sprinkle of garlic, and aromatic dried oregano, this dish is both light and satisfying. The olive oil drizzle and fresh parsley garnish elevate the natural flavors, while the foil-baking technique ensures your fish remains moist and flaky. Ready in under an hour with minimal prep, this gluten-free and dairy-free recipe is as wholesome as it is flavorful. Serve it warm as a complete meal or alongside your favorite grain for an effortlessly nutritious feast!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 fillets White fish fillets (such as cod or tilapia)
• 2 medium Zucchini
• 200 grams Cherry tomatoes
• 1 medium Red bell pepper
• 1 medium Red onion
• 4 cloves Garlic cloves
• 60 ml Olive oil
• 15 grams Fresh parsley
• 1 medium Lemon
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash the fish fillets and pat them dry with paper towels. Set aside.

Step 3

Prepare the vegetables: slice the zucchini into rounds, halve the cherry tomatoes, slice the red bell pepper into strips, and chop the red onion into wedges.

Step 4

Mince the garlic cloves and chop the fresh parsley.

Step 5

In a large mixing bowl, combine the zucchini, cherry tomatoes, red bell pepper, red onion, and minced garlic.

Step 6

Drizzle 30 ml of olive oil over the vegetable mixture. Add salt, black pepper, and dried oregano; toss well to ensure the vegetables are evenly coated.

Step 7

Spread the vegetable mixture evenly in a baking dish.

Step 8

Place the fish fillets on top of the vegetables. Drizzle the remaining 30 ml of olive oil over the fish.

Step 9

Squeeze the juice of the lemon over the fish and vegetables, ensuring even coverage.

Step 10

Sprinkle chopped parsley over the fish and vegetables.

Step 11

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 12

Remove the foil and continue baking for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 13

Remove from the oven and let rest for 5 minutes before serving. Serve warm and enjoy your dairy-free baked fish with vegetables!

Nutrition Facts

Serving size	(1390.7g)

Amount per serving	% Daily Value*
Calories	1239.5

Total Fat 65.3g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 5.7g
Cholesterol 240mg	0%
Sodium 6362.8mg	0%
Total Carbohydrate 67.7g	0%
Dietary Fiber 13.3g	0%
Total Sugars 43.8g
Protein 98.4g	0%

Vitamin D 800IU	0%
Calcium 272.9mg	0%
Iron 6.9mg	0%
Potassium 3242.3mg	0%

*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.

Source of Calories

Fat: 46.9%

Protein: 31.4%

Carbs: 21.6%