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Juicy Oven-Baked Fish Fillet with Mediterranean Vegetables and Lemon Dressing
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 time
15 min
Cook time
25 min
Total time
40 min
Servings
2
Recipe
For the baking sheet
PREMIUM FROZEN FISH
400 gPotatoes, russet, without skin, raw
200 gSquash, summer, green, zucchini, includes skin, raw
1 mediumPeppers, bell, red, raw
1 mediumTomatoes, grape, raw
100 gOnions, red, raw
1 mediumBLACK OLIVES
10 pieceOil, olive, extra virgin
2 tbspSalt, table, iodized
1 pinchFor the marinade and coating
Oil, olive, extra virgin
2 tbspLemon juice, raw
0.5 pieceGarlic, raw
2 cloveSpices, thyme, dried
1 tspParsley, fresh
Per servingTotal
Calories:582.6 kcal1165.1 kcal
Protein:37.1 g74.2 g
Carbohydrates:39.8 g79.6 g
Fiber:20.2 g40.4 g
Water:336.3 ml672.5 ml
Fat:32.1 g64.2 g
Micronutrients
Sugar:6.6 g13.1 g
Saturated fat:4.8 g9.5 g
Cholesterol:116 mg232 mg
Sodium:204.5 mg408.9 mg
Potassium:1580.9 mg3161.7 mg
Calcium:137.1 mg274.2 mg
Iron:5.6 mg11.1 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
1
Preheat the oven to 200 °C. Line a baking sheet with baking paper.
2
In 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.
3
Spread the vegetables on the baking sheet in a single layer. Bake for 12–15 minutes, until the potatoes and pepper start to soften.
4
Meanwhile, prepare the coating in a small bowl: mix 2 tablespoons of olive oil, lemon juice, chopped garlic and oregano.
5
Remove 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.
6
Bake 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.