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Main mealBalancedMediterraneanFish & seafood€€

Juicy Oven-Baked Fish Fillet with Mediterranean Vegetables and Lemon Dressing

Name: Juicy Oven-Baked Fish Fillet with Mediterranean Vegetables and Lemon Dressing
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 400 g PREMIUM FROZEN FISH; 200 g Potatoes, russet, without skin, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 1 medium Peppers, bell, red, raw; 100 g Tomatoes, grape, raw; 1 medium Onions, red, raw; 10 piece BLACK OLIVES; 2 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized; 2 tbsp Oil, olive, extra virgin; 0.5 piece Lemon juice, raw; 2 clove Garlic, raw; 1 tsp Spices, thyme, dried; Parsley, fresh

A quick and healthy recipe for fish fillet with vegetables in the oven, prepared on a single baking sheet. A combination of juicy white fish, crunchy zucchini and aromatic herbs for the perfect light lunch.

Prep time15 min

Cook time25 min

Total time40 min

Servings2

Recipe

For the baking sheet

PREMIUM FROZEN FISH400 gPotatoes, russet, without skin, raw200 gSquash, summer, green, zucchini, includes skin, raw1 mediumPeppers, bell, red, raw1 mediumTomatoes, grape, raw100 gOnions, red, raw1 mediumBLACK OLIVES10 pieceOil, olive, extra virgin2 tbspSalt, table, iodized1 pinch

For the marinade and coating

Oil, olive, extra virgin2 tbspLemon juice, raw0.5 pieceGarlic, raw2 cloveSpices, thyme, dried1 tspParsley, fresh

Large baking sheetBaking paperKnifeSmall bowl for the dressing

Per servingTotal

Calories:636 kcal1271.9 kcal

Protein:37.1 g74.2 g

Carbohydrates:39.8 g79.6 g

Fiber:21.6 g43.1 g

Water:336.3 ml672.5 ml

Fat:37.5 g74.9 g

Micronutrients

Sugar:6.6 g13.1 g

Saturated fat:6.1 g12.1 g

Cholesterol:116 mg232 mg

Sodium:1358.8 mg2717.6 mg

Potassium:1580.9 mg3161.7 mg

Calcium:203.7 mg407.4 mg

Iron:6.8 mg13.5 mg

Magnesium:67.3 mg134.6 mg

Zinc:1.2 mg2.4 mg

Phosphorus:150.8 mg301.5 mg

Vitamin C:127.1 mg254.2 mg

Vitamin A:99 µg197.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Preheat the oven to 200 °C. Line a baking sheet with baking paper.
2In a large bowl, mix the sliced potatoes, bell pepper, onion and zucchini. Add 2 tablespoons of olive oil, salt and pepper, and toss until the vegetables are evenly coated.
3Spread the vegetables on the baking sheet in a single layer. Bake for 12–15 minutes, until the potatoes and pepper start to soften.
4Meanwhile, prepare the coating in a small bowl: mix 2 tablespoons of olive oil, lemon juice, chopped garlic and oregano.
5Remove the baking sheet from the oven. Make some space among the vegetables and place the fish fillets in the center. Brush the fillets with the prepared marinade. Scatter cherry tomatoes and olives around the fish.
6Bake everything together for another 10–12 minutes (depending on the thickness of the fillet), until the fish is snow-white and flakes easily, and the vegetables are golden and roasted. Sprinkle with fresh parsley before serving.

Nutritional benefits

Thanks to its high content of lean protein and omega-3 fatty acids, this meal supports heart health and tissue regeneration after physical activity.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.