Heart-Healthy Baked Fish with Vegetables

Elevate your dinner routine with this Heart-Healthy Baked Fish with Vegetables recipe—an effortless, flavor-packed meal that’s as nutritious as it is delicious. This wholesome dish pairs tender, flaky white fish fillets such as cod or tilapia with a vibrant medley of zucchini, cherry tomatoes, bell peppers, and red onion, all baked to perfection in a zesty marinade of olive oil, lemon juice, garlic, and fragrant herbs like oregano and thyme. Perfectly roasted in the oven, these vegetables add a rainbow of color and a balance of textures to the dish, while the fish remains the protein-rich star. Ready in just 45 minutes and packed with omega-3s and heart-healthy antioxidants, this easy-to-make dinner is an ideal choice for busy weeknights or anyone looking to eat clean without sacrificing flavor. Serve it fresh out of the oven, garnished with a sprinkle of parsley, for a nutritious, Mediterranean-inspired meal the whole family will love.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces skinless white fish fillets (such as cod or tilapia)
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 medium zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 1 medium red onion, sliced
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

In a small bowl, combine olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.

Step 3

Place the white fish fillets on a large baking sheet lined with parchment paper or foil.

Step 4

Brush the olive oil and lemon mixture evenly over the fish fillets, ensuring they are well-coated with the marinade.

Step 5

Arrange the sliced zucchini, cherry tomatoes, red bell pepper, yellow bell pepper, and red onion around the fish on the baking sheet.

Step 6

Drizzle a little extra olive oil over the vegetables and season them with a pinch of salt and black pepper.

Step 7

Place the baking sheet in the preheated oven, and bake for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.

Step 8

Once baked, remove from the oven and sprinkle freshly chopped parsley over the fish and vegetables.

Step 9

Serve immediately, and enjoy a nutritious, heart-healthy meal!

Nutrition Facts

Serving size	(1420.4g)

Amount per serving	% Daily Value*
Calories	830.0

Total Fat 33.5g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 1476.5mg	0%
Total Carbohydrate 53.2g	0%
Dietary Fiber 14.4g	0%
Total Sugars 29.5g
Protein 83.4g	0%

Vitamin D 800IU	0%
Calcium 225.9mg	0%
Iron 6.3mg	0%
Potassium 3523.3mg	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: 35.6%

Protein: 39.3%

Carbs: 25.1%