Mediterranean Diet Pan-Seared Fish with Roasted Vegetables

Elevate your weeknight dinner with this Mediterranean Diet Pan-Seared Fish with Roasted Vegetables, a dish that brings vibrant flavors and wholesome nutrition to your table. Featuring tender, golden-brown cod, halibut, or sea bass expertly pan-seared in extra virgin olive oil, this recipe pairs perfectly with a colorful medley of oven-roasted red bell peppers, zucchini, cherry tomatoes, and red onions seasoned with fresh oregano. A squeeze of zesty lemon and a sprinkle of fresh basil add bright, herbaceous notes to every bite. Ready in under an hour, this easy, one-pan meal is rich in heart-healthy fats, low in calories, and bursting with Mediterranean-inspired goodness. Serve it with a side of crusty bread or a simple green salad for a flavorful, balanced dinner the whole family will love!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 fillets firm white fish fillets (such as cod, halibut, or sea bass)
• 6 tablespoons extra virgin olive oil
• 1 whole lemon
• 1 whole red bell pepper
• 2 medium zucchini
• 1 medium red onion
• 200 grams cherry tomatoes
• 10 leaves fresh basil
• 1 teaspoon fresh oregano
• 1.5 teaspoons salt
• 1 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon paprika

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Line a baking sheet with parchment paper.

Step 3

Cut the red bell pepper into strips, slice the zucchini into rounds, and cut the red onion into wedges.

Step 4

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

Step 5

Add 3 tablespoons of olive oil, 1 teaspoon of salt, 0.5 teaspoon of black pepper, and 1 teaspoon of fresh oregano. Toss to coat the vegetables evenly.

Step 6

Spread the vegetables in a single layer on the prepared baking sheet.

Step 7

Roast the vegetables in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and slightly caramelized.

Step 8

While the vegetables are roasting, prepare the fish. Pat the fish fillets dry with paper towels.

Step 9

Season the fish with 0.5 teaspoon of salt, 0.5 teaspoon of black pepper, 0.5 teaspoon of garlic powder, and 0.5 teaspoon of paprika.

Step 10

Heat 3 tablespoons of olive oil in a large skillet over medium-high heat.

Step 11

Add the fish fillets to the hot skillet and cook for about 4-5 minutes on each side or until the fish is golden brown and cooked through.

Step 12

Squeeze the juice from half a lemon over the cooked fish for extra flavor.

Step 13

Chop the fresh basil leaves and sprinkle them over the roasted vegetables once they have finished cooking.

Step 14

To serve, place a portion of the roasted vegetables on each plate and top with a pan-seared fish fillet.

Step 15

Garnish with additional lemon wedges and fresh basil leaves if desired.

Nutrition Facts

Serving size	(1408.5g)

Amount per serving	% Daily Value*
Calories	1376.9

Total Fat 92.6g	0%
Saturated Fat 13.7g	0%
Polyunsaturated Fat 0.3g
Cholesterol 200mg	0%
Sodium 7533.0mg	0%
Total Carbohydrate 65.3g	0%
Dietary Fiber 13.4g	0%
Total Sugars 43.8g
Protein 85.9g	0%

Vitamin D 800IU	0%
Calcium 246.3mg	0%
Iron 5.4mg	0%
Potassium 3140.1mg	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: 57.9%

Protein: 23.9%

Carbs: 18.2%