Are you craving a delicious, nutritious meal that's incredibly easy to prepare? Look no further than this mouthwatering Baked White Fish and Vegetables recipe! In just 40 minutes, you'll create a restaurant-quality dish that's not only packed with flavor but also incredibly healthy. Perfect for busy weeknights or when you want to impress your family with a simple yet sophisticated meal, this recipe proves that eating well doesn't have to be complicated or time-consuming.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Healthy
Serves: 4 servings
Ingredients
- 4 white fish fillets (such as cod or tilapia)
- 2 cups mixed vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 lemon, sliced
Instructions
- Preheat your oven to 400°F (200°C). This ensures that your fish and vegetables will cook evenly and thoroughly.
- Prepare a baking dish by lightly greasing it with a bit of olive oil to prevent sticking. You can also line the dish with parchment paper for easier cleanup.
- Rinse the white fish fillets under cold water and pat them dry with paper towels. This helps to remove any excess moisture, allowing for better seasoning and cooking.
- In a small bowl, mix together the olive oil, garlic powder, salt, and pepper. This will create a flavorful marinade for both the fish and the vegetables.
- Place the fish fillets in the prepared baking dish. Drizzle half of the olive oil mixture over the fillets, making sure they are evenly coated.
- In a separate bowl, combine the mixed vegetables (zucchini, bell peppers, and carrots). Drizzle the remaining olive oil mixture over the vegetables and toss to coat them evenly.
- Arrange the seasoned vegetables around the fish fillets in the baking dish. Make sure to spread them out to ensure even cooking.
- Place lemon slices on top of the fish fillets and scatter any remaining lemon slices over the vegetables for added flavor.
- Cover the baking dish with aluminum foil to help retain moisture during cooking. This will prevent the fish from drying out and keep the vegetables tender.
- Transfer the baking dish to the preheated oven and bake for 20 minutes covered. This allows the fish to steam and cook through.
- After 20 minutes, carefully remove the aluminum foil and bake for an additional 10 minutes. This will help to slightly brown the fish and caramelize the vegetables.
- Once cooked, remove the baking dish from the oven and let it rest for a few minutes. This allows the juices to redistribute, making the fish more tender.
- Serve the baked white fish and vegetables warm, garnished with additional lemon slices if desired. Enjoy your healthy and delicious meal!
Tips
- Choose Fresh Fish: Always select the freshest white fish fillets possible. Look for firm, translucent flesh with no strong fishy odor.
- Pat Fish Dry: Thoroughly pat your fish fillets dry before seasoning. This helps achieve a better sear and prevents steaming.
- Don't Overcrowd the Baking Dish: Ensure vegetables and fish have enough space between them to cook evenly and develop nice caramelization.
- Timing is Key: Be careful not to overcook the fish. White fish cooks quickly and can become dry if left in the oven too long.
- Lemon is Your Friend: The lemon slices not only add flavor but also help tenderize the fish and add brightness to the dish.
- Let it Rest: Always allow the dish to rest for a few minutes after cooking to let the juices redistribute, ensuring maximum tenderness.
- Experiment with Seasonings: While this recipe uses garlic powder, feel free to try other herbs like thyme, rosemary, or dill to customize the flavor.
Nutrition Facts
Calories: kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: mg
