Low Fat Baked Fish with Vegetables

Light, healthy, and bursting with Mediterranean-inspired flavors, this Low Fat Baked Fish with Vegetables recipe is the perfect weeknight dinner for health-conscious eaters. Featuring tender cod fillets nestled among a vibrant medley of cherry tomatoes, zucchini, red bell pepper, carrot, and red onion, this dish is as colorful as it is nutritious. A zesty marinade of olive oil, lemon juice, garlic powder, thyme, and oregano infuses both the fish and veggies with irresistible flavor, while the baking process ensures a low-fat yet satisfying meal that's ready in just 40 minutes. Serve this protein-packed, veggie-loaded dish warm, and enjoy a wholesome, gluten-free, and low-calorie meal that doesn’t skimp on taste. Perfect for meal prepping or a family dinner, this recipe is your go-to for both simplicity and deliciousness.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Cod fillets
• 200 grams Cherry tomatoes
• 1 medium Zucchini
• 1 medium Red bell pepper
• 1 medium Carrot
• 1 small Red onion
• 2 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Garlic powder
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

In a small bowl, combine the olive oil, lemon juice, garlic powder, thyme, oregano, salt, and black pepper. Whisk well to combine and set aside.

Step 3

Rinse the cod fillets under cold water and pat them dry with paper towels. Place the fillets in a large baking dish.

Step 4

Wash and halve the cherry tomatoes. Slice the zucchini into half-moons about 1/4 inch thick. Dice the red bell pepper into bite-sized pieces. Peel and slice the carrot into thin rounds. Cut the red onion into thin wedges.

Step 5

Add the prepared vegetables to the baking dish around the fish fillets.

Step 6

Drizzle the olive oil and lemon juice mixture evenly over the fish and vegetables.

Step 7

Gently toss the vegetables to coat them in the dressing, taking care not to disturb the fish fillets.

Step 8

Cover the baking dish with aluminum foil and bake in the preheated oven for about 15 minutes.

Step 9

Remove the foil and continue baking for another 10 minutes, or until the fish flakes easily with a fork and the vegetables are tender.

Step 10

Remove from the oven and let sit for a couple of minutes before serving. Adjust seasoning with additional salt and pepper, if needed.

Step 11

Serve the baked fish and vegetables warm, garnished with fresh lemon wedges if desired.

Nutrition Facts

Serving size	(1555.7g)

Amount per serving	% Daily Value*
Calories	1139.1

Total Fat 35.5g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 344mg	0%
Sodium 4715.7mg	0%
Total Carbohydrate 51.0g	0%
Dietary Fiber 11.5g	0%
Total Sugars 30.6g
Protein 151.5g	0%

Vitamin D 320IU	0%
Calcium 262.7mg	0%
Iron 6.7mg	0%
Potassium 4847.8mg	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: 28.3%

Protein: 53.7%

Carbs: 18.1%