Low Sodium Pan-Seared Fish with Roasted Vegetables

Transform your weeknight dinners with this flavorful and healthy recipe for Low Sodium Pan-Seared Fish with Roasted Vegetables. Perfectly seared white fish fillets, seasoned with a zesty blend of garlic, paprika, and fresh lemon juice, are paired with a medley of oven-roasted zucchini, bell peppers, carrots, and red onion. This low-sodium dish is rich in nutrients without compromising on taste, thanks to the natural flavors enhanced by olive oil and a touch of balsamic vinegar. Ready in under an hour, it's a quick and easy recipe ideal for heart-healthy eating, offering a beautiful balance of crisp-tender vegetables and protein-packed fish. Serve it with a sprinkle of fresh parsley for a final touch of brightness and enjoy a wholesome, restaurant-quality meal right at home!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or tilapia)
• 2 tablespoons Olive oil
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 1 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 1 tablespoon Lemon juice
• 2 medium Zucchini
• 2 medium Bell peppers (any color)
• 2 medium Carrot
• 1 medium Red onion
• 1 tablespoon Balsamic vinegar
• 2 tablespoons Fresh parsley

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Wash and pat dry the fish fillets. Set them aside on a plate.

Step 3

In a small bowl, mix 1 tablespoon of olive oil, black pepper, oregano, garlic powder, paprika, and lemon juice to create a marinade.

Step 4

Brush the marinade evenly over the fish fillets. Allow them to marinate while you prepare the vegetables.

Step 5

Chop the zucchini, bell peppers, carrot, and red onion into even-sized pieces for uniform roasting.

Step 6

In a large mixing bowl, combine the chopped vegetables with the remaining olive oil and balsamic vinegar. Toss until the vegetables are well coated.

Step 7

Spread the vegetables evenly on a baking sheet. Place them in the preheated oven and roast for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.

Step 8

While the vegetables are roasting, heat a non-stick skillet over medium-high heat.

Step 9

Add the fish fillets to the hot skillet and sear for about 3-4 minutes on each side, or until they are cooked through and have a golden crust.

Step 10

Remove the fish from the skillet and let rest for a few minutes.

Step 11

Serve the pan-seared fish alongside the roasted vegetables. Sprinkle with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1436.7g)

Amount per serving	% Daily Value*
Calories	1041.9

Total Fat 36.8g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 2.9g
Cholesterol 240mg	0%
Sodium 4069.0mg	0%
Total Carbohydrate 78.9g	0%
Dietary Fiber 17.2g	0%
Total Sugars 53.4g
Protein 98.8g	0%

Vitamin D 800IU	0%
Calcium 280.3mg	0%
Iron 7.0mg	0%
Potassium 3392.8mg	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: 31.8%

Protein: 37.9%

Carbs: 30.3%