Soy-Free Pan-Seared Fish with Roasted Vegetables

Elevate your weeknight dinners with this flavorful and healthy Soy-Free Pan-Seared Fish with Roasted Vegetables. This recipe pairs tender, golden-brown white fish fillets—perfectly seasoned with garlic, lemon, and parsley—with a vibrant medley of caramelized roasted vegetables, including red bell peppers, zucchini, carrots, and red onion. Free from soy and packed with wholesome ingredients, this dish is as nutritious as it is delicious, making it an excellent choice for those with dietary restrictions. Quick and easy to prepare, with just 20 minutes of prep and 25 minutes of cooking time, this meal is perfect for busy evenings. Serve it fresh and warm for a balanced, gluten-free dinner that’s bursting with zest and natural flavors!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or tilapia)
• 3 tablespoons Olive oil
• 1 whole Lemon
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 2 whole Red bell pepper
• 2 whole Zucchini
• 1 whole Red onion
• 3 whole Carrots
• 1 teaspoon Thyme
• 2 tablespoons Parsley

Directions

Step 1

Preheat your oven to 400°F (200°C) for roasting the vegetables.

Step 2

Wash the red bell peppers, zucchini, red onion, and carrots. Chop the bell peppers and zucchini into bite-sized pieces. Slice the red onion and carrots into rounds.

Step 3

Place the chopped vegetables into a large mixing bowl. Drizzle with 2 tablespoons of olive oil, and sprinkle with 0.5 teaspoon of salt, black pepper, and thyme. Toss to coat evenly.

Step 4

Spread the vegetables out in a single layer on a baking sheet. Place the sheet in the preheated oven and roast for 20 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.

Step 5

While the vegetables are roasting, rinse the fish fillets and pat them dry with paper towels. Season both sides of the fillets with the remaining salt, garlic powder, and black pepper.

Step 6

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once hot, place the fish fillets in the pan.

Step 7

Cook the fish for about 3-4 minutes on each side or until they are golden brown and cooked through (the fish should easily flake with a fork).

Step 8

While the fish is cooking, cut the lemon in half and squeeze the juice over the searing fish for added flavor.

Step 9

Once the fish is done, remove the skillet from heat. Garnish the fish with freshly chopped parsley.

Step 10

Serve the pan-seared fish alongside the roasted vegetables on individual plates. Enjoy your delicious and healthy soy-free meal!

Nutrition Facts

Serving size	(1480.0g)

Amount per serving	% Daily Value*
Calories	1174.1

Total Fat 50.9g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 4.5g
Cholesterol 240mg	0%
Sodium 6476.3mg	0%
Total Carbohydrate 83.0g	0%
Dietary Fiber 18.4g	0%
Total Sugars 52.2g
Protein 99.0g	0%

Vitamin D 800IU	0%
Calcium 310.9mg	0%
Iron 7.4mg	0%
Potassium 3514.1mg	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: 38.6%

Protein: 33.4%

Carbs: 28.0%