Dairy-Free Pan-Seared Fish with Roasted Vegetables

Elevate weeknight dinners with this vibrant and healthy Dairy-Free Pan-Seared Fish with Roasted Vegetables. This simple yet flavor-packed recipe combines perfectly seared white fish fillets, such as cod or tilapia, with a medley of oven-roasted vegetables like zucchini, red bell peppers, and cherry tomatoes, all seasoned with smoky paprika and garlic for a bold punch. A drizzle of fresh lemon juice and a sprinkle of parsley add a zesty, herbaceous finish to the dish. Ready in just 40 minutes, this wholesome, dairy-free meal is ideal for anyone seeking a nutritious, low-maintenance dinner option. Perfect for busy weeknights or casual entertaining, it’s a delightful, gluten-free crowd-pleaser that you'll return to again and again.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or tilapia)
• 3 tablespoons olive oil
• 1 whole lemon
• 2 tablespoons fresh parsley
• 1.5 teaspoons salt
• 1 teaspoon black pepper
• 1 large red bell pepper
• 2 medium zucchini
• 1 medium red onion
• 1 pint cherry tomatoes
• 1 teaspoon garlic powder
• 0.5 teaspoon smoked paprika

Directions

Step 1

Preheat the oven to 425°F (220°C).

Step 2

Cut the red bell pepper, zucchini, and red onion into bite-sized pieces and place them on a large baking sheet. Add the cherry tomatoes.

Step 3

Drizzle the vegetables with 1 tablespoon of olive oil and sprinkle 1 teaspoon of salt, garlic powder, and smoked paprika over them. Toss to coat evenly.

Step 4

Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and slightly charred.

Step 5

While the vegetables are roasting, prepare the fish. Pat the fish fillets dry with paper towels and season both sides with the remaining 0.5 teaspoon of salt and black pepper.

Step 6

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.

Step 7

Once the oil is hot, add the fish fillets to the skillet. Cook for about 3-4 minutes on each side, or until the fish is slightly browned and flakes easily with a fork.

Step 8

Transfer the cooked fish to a plate and squeeze half of the lemon over the fish.

Step 9

Chop the fresh parsley and sprinkle it on top of the fish.

Step 10

Once the vegetables are roasted, remove them from the oven and transfer to a serving platter.

Step 11

Serve the pan-seared fish alongside the roasted vegetables, garnishing with lemon wedges from the remaining half of the lemon, if desired.

Nutrition Facts

Serving size	(1493.1g)

Amount per serving	% Daily Value*
Calories	1126.9

Total Fat 50.9g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 4.3g
Cholesterol 240mg	0%
Sodium 7546.1mg	0%
Total Carbohydrate 72.0g	0%
Dietary Fiber 15.2g	0%
Total Sugars 47.5g
Protein 99.3g	0%

Vitamin D 800IU	0%
Calcium 257.6mg	0%
Iron 7.1mg	0%
Potassium 3487.1mg	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: 40.1%

Protein: 34.7%

Carbs: 25.2%