Baked Fish with Vegetables and Herbs
A simple yet flavorful dish of white fish baked with a medley of fresh vegetables and aromatic herbs, showcasing the fresh seafood and produce of the islands.
🧂 Ingredients
- 4 pieces White fish fillets(e.g., sea bass, snapper, or cod, about 150-200g each)
- 2 medium Tomatoes(sliced)
- 1 medium Onion(thinly sliced)
- 1 medium Bell pepper(any color, thinly sliced)
- 1 medium Zucchini(sliced)
- 3 cloves Garlic(minced)
- 2 tbsp Fresh herbs(chopped (e.g., parsley, cilantro, thyme))
- 3 tbsp Olive oil
- 2 tbsp Lemon juice
- 1 tsp Salt
- 0.5 tsp Black pepper(freshly ground)
👨🍳 Instructions
- 1
Preheat oven to 200°C (400°F). Lightly grease a baking dish.
💡 Pro Tips: Use a dish large enough to hold the fish and vegetables without overcrowding. - 2
In a bowl, toss the sliced tomatoes, onion, bell pepper, zucchini, minced garlic, and chopped fresh herbs with olive oil, lemon juice, salt, and pepper.
💡 Pro Tips: Ensure vegetables are evenly coated with the seasoning. - 3
Spread half of the vegetable mixture in the bottom of the prepared baking dish.
💡 Pro Tips: This creates a bed for the fish and prevents it from sticking. - 4
Pat the fish fillets dry with paper towels. Season them with a little salt and pepper.
💡 Pro Tips: Drying the fish helps it to sear better and prevents a watery texture. - 5
Place the fish fillets on top of the vegetable bed in the baking dish.
💡 Pro Tips: Arrange the fish so it's not overlapping too much. - 6
Spoon the remaining vegetable mixture over and around the fish fillets.
- 7
Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and flakes easily with a fork, and the vegetables are tender.
💡 Pro Tips: Cooking time will vary depending on the thickness of the fish fillets. - 8
Serve hot, with the baked vegetables spooned over the fish. Garnish with extra fresh herbs if desired.
💡 Pro Tips
- ✓Use any firm white fish available. Freshness is key.
- ✓Feel free to add other vegetables like carrots, potatoes (par-boiled), or olives.
- ✓A splash of white wine added to the vegetables before baking can enhance the flavor.
✨ Twist Ideas
Inspiration for your own version of this recipe
- Add a few capers or sliced olives to the vegetable mix for a briny flavor.
- For a spicier version, add a pinch of red pepper flakes.
- Serve with a side of rice or boiled yams.