Pan-Seared Fish with Roasted Vegetables

Elevate your weeknight dinner with this vibrant and wholesome Pan-Seared Fish with Roasted Vegetables recipe. Perfectly seared fish fillets, seasoned with zesty lemon and aromatic garlic, are paired with a colorful medley of roasted vegetables, including sweet red bell peppers, zucchini, cherry tomatoes, and caramelized red onions. This quick and healthy meal, ready in just 45 minutes, delivers a delightful balance of fresh flavors and textures. The addition of fresh basil leaves provides a burst of herbaceous brightness, making it a perfect dish for either a busy weeknight or a casual gathering. Serve this gluten-free, protein-packed recipe with your favorite grain or on its own for a satisfying, low-carb option.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as cod or tilapia)
• 4 tablespoons olive oil
• 1 whole lemon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole red bell pepper
• 1 whole zucchini
• 1 whole red onion
• 200 grams cherry tomatoes
• 2 cloves garlic
• 10 grams fresh basil leaves

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Slice the red bell pepper, zucchini, and red onion into thick strips.

Step 3

Place the sliced vegetables and cherry tomatoes onto a baking sheet.

Step 4

Drizzle 2 tablespoons of olive oil over the vegetables and season with half a teaspoon of salt and a quarter teaspoon of black pepper.

Step 5

Toss the vegetables to coat them evenly in the oil and seasoning.

Step 6

Place the baking sheet in the preheated oven and roast the vegetables for 20-25 minutes, or until they are tender and slightly caramelized.

Step 7

While the vegetables are roasting, prepare the fish fillets.

Step 8

Pat the fish fillets dry with a paper towel.

Step 9

Season the fillets with the remaining half teaspoon of salt and a quarter teaspoon of black pepper.

Step 10

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

Step 11

Add the fish fillets to the skillet, skin-side down if applicable.

Step 12

Cook the fish for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 13

During the last minute of cooking, add minced garlic to the skillet and allow it to become fragrant.

Step 14

Squeeze the juice of the lemon over the cooked fish.

Step 15

Once cooked, remove the fillets from the skillet and set them aside on a plate.

Step 16

When the vegetables are done roasting, remove them from the oven and toss them with chopped fresh basil leaves.

Step 17

Serve the fish fillets alongside the roasted vegetables.

Step 18

Garnish with additional lemon slices if desired.

Nutrition Facts

Serving size	(1202.2g)

Amount per serving	% Daily Value*
Calories	1158.1

Total Fat 67.9g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 5.5g
Cholesterol 240mg	0%
Sodium 4489.5mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 11.5g	0%
Total Sugars 30.9g
Protein 96.1g	0%

Vitamin D 800IU	0%
Calcium 222.8mg	0%
Iron 5.6mg	0%
Potassium 2728.7mg	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: 50.8%

Protein: 32.0%

Carbs: 17.2%