Description
Sunshine on a plate: healthy, flavorful, and ready in under 30 minutes!
Tender white fish fillets on a bed of roasted cherry tomatoes, bell peppers, red onion, and Kalamata olives, finished with garlic, lemon, and fresh herbs. Minimal effort, maximum flavor.
Ingredients
Fish & Seasoning:
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4 white fish fillets (cod, halibut, snapper; ~6 oz each)
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2 tbsp olive oil, divided
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Juice & zest of 1 lemon
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2 garlic cloves, minced
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1 tsp dried oregano
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½ tsp smoked paprika
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Salt & black pepper, to taste
Vegetable Bed:
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1 pint cherry tomatoes, halved
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1 small red onion, thinly sliced
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1 bell pepper, sliced (red or yellow preferred)
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½ cup Kalamata olives, pitted
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2 tbsp capers (optional)
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2 tbsp fresh parsley or basil, chopped
Instructions
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Preheat Oven: 400°F (200°C). Line a 9×13-inch baking dish with parchment or lightly oil it.
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Prepare Vegetables: Toss cherry tomatoes, onion, bell pepper, olives, capers (if using) with 1 tbsp olive oil, half the oregano, salt, and pepper. Spread evenly in the dish.
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Season Fish: Pat fillets dry. Rub with 1 tbsp olive oil, lemon zest, minced garlic, smoked paprika, remaining oregano, salt, and pepper.
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Assemble & Bake: Place fish on top of vegetables. Squeeze lemon juice over everything. Bake uncovered 15–18 min, until fish flakes easily and vegetables are softened.
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Finish: Sprinkle with fresh parsley or basil before serving.
Notes
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Frozen Fish: Thaw overnight, pat dry, adjust cooking time slightly.
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Extra Flavor: Sprinkle feta over vegetables for the last 5 min.
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Heat: Add red pepper flakes or sliced pepperoncini.
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Herb Swap: Fresh dill instead of oregano for a lemony, grassy punch.
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Seafood Feast: Add shrimp or mussels in the last 8–10 min of baking.
Nutrition
- Calories: 320 cal Per Serving
- Sugar: 6g
- Fat: 14g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 32g