When it comes to a light, nutritious and easy to prepare meal, baked fish with vegetables in the oven stands out as one of the best choices. Rich in proteins, essential fatty acids and vitamins, this dish is ideal for those looking for a balanced diet without sacrificing flavor.
Versatile, you can use the fish of your choice and the vegetables you have at home. The oven does all the work, while the natural seasonings enhance the flavor of the ingredients.
Ingredients
For the fish:
- 4 fillets or steaks of white fish (tilapia, hake, hake, dogfish, sea bass, etc.)
- Juice of 1 lemon
- 2 teeth of chopped garlic
- 1 tablespoon of olive oil
- Salt and pepper to taste.
- Herbs to taste (oregano, thyme, rosemary or parsley)
For the vegetables:
- 1 carrot cut into thin slices
- 1 zucchini sliced
- 1/2 red pepper in strips
- 1 medium sweet potato thinly sliced (optional)
- 1/2 red onion sliced
- Olive oil, salt, pepper and herbs to taste
Preparation:
1. Season the fish
- In a bowl, season the fillets or steaks with lemon juice, garlic, olive oil, salt, pepper and herbs.
- Let it marinate for at least 15 minutes to absorb the flavor.
2. Prepare the vegetables
- Arrange the sliced vegetables on a baking sheet. Drizzle with olive oil, sprinkle with salt, pepper and herbs of your choice. Mix well to coat all the ingredients in the seasoning.
3. Assemble the baking tray
- Place the seasoned fish on top of the vegetables or between them, taking care not to overlap.
- If desired, cover the baking sheet with aluminum foil for the first 20 minutes of baking and then remove to brown.
4. Bake in the oven
- Bake in a preheated oven at 200 °C for 30 to 40 minutes, or until the fish is tender and the roasted vegetables are lightly browned.
Recipe Benefits
- White fish: light, rich in proteins and omega-3 fatty acids, which promote cardiovascular health.
- Roasted vegetables: maintains nutrients, fibers and provides satiety with few calories.
- Baked in the oven: avoids excessive use of oil, making the meal lighter.
Extra Tips
- For a special touch, add olives, capers or tomato slices before baking.
- You can replace the lemon with balsamic vinegar or orange for a milder flavor.
- Serve with brown rice, quinoa or a green salad for a complete meal.
