Baked Fish Fillets with Roasted Vegetables

Introduction This dish is a delightful blend of juicy fish fillets and colorful roasted vegetables. It’s perfect for a nutritious weeknight dinner or as part of a special meal. The combination of tender fish and crisp vegetables will satisfy your taste buds and add a splash of color to your dining table.

Ingredients

• 4 fish fillets (such as cod or tilapia)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Herbs (thyme and oregano)
• Salt and pepper to taste
• Fresh parsley and lemon for garnish

Historical Background Roasting fish and vegetables together is a time-honored method of cooking that enhances the natural flavors of the ingredients while maintaining their nutritional value. This method has roots in Mediterranean cuisine, known for its healthy and vibrant dishes.

Tips and Advice

• Choosing Fish: Opt for firm white fish like cod, tilapia, or haddock, which hold up well during baking.
• Vegetable Variety: Feel free to add other vegetables like zucchini, asparagus, or mushrooms to this dish for more variety.
• Herb Substitutions: If you don’t have thyme and oregano, rosemary and basil can also work well.

Nutritional Information (per serving)

• Calories: 300 kcal
• Protein: 22g
• Fat: 15g
• Carbohydrates: 10g
• Fiber: 2g

Preparation Time and Servings

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Servings: 4

Ingredient Substitutions

• Fish: Salmon or trout can be used for a richer flavor.
• Olive Oil: Avocado oil or melted coconut oil can be used as alternatives.

Adjusting Portions

• Increasing Portions: Double the ingredients to serve a larger group. Use two baking trays if necessary to ensure even cooking.
• Individual Portions: You can bake individual packets of fish and vegetables in foil for personalized servings.

Seasonality This dish is versatile and can be enjoyed year-round. However, it’s especially delightful in the summer when fresh bell peppers and tomatoes are in season.

Dish Presentation Serve the fish fillets on a platter with the roasted vegetables arranged around them. Garnish with fresh parsley and lemon wedges for a bright, appealing look.

Preparation Method

1. Preparing the Vegetables

• Preheat the Oven: Preheat the oven to 400°F (200°C).
• Toss the Vegetables: In a large bowl, toss the sliced red and yellow bell peppers, red onion wedges, and cherry tomatoes with 2 tablespoons of olive oil, minced garlic, thyme, oregano, salt, and pepper.

2. Arranging and Seasoning

• Arrange on Baking Tray: Spread the seasoned vegetables in an even layer on a baking tray.
• Season the Fish: Season the fish fillets with salt and pepper on both sides. Place the fillets on top of the vegetables.

3. Baking

• Bake: Bake in the preheated oven for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender and slightly caramelized.

4. Cooling and Serving

• Cool Slightly: Allow the dish to cool for a few minutes before serving to let the flavors meld.
• Serve: Garnish with fresh parsley and serve with lemon wedges on the side.

Reviews and Testimonials

• “This recipe is fantastic! The fish was perfectly cooked, and the vegetables were deliciously caramelized. It’s now a regular in our meal rotation.”
• “I tried this with salmon, and it turned out great. The whole family loved it, and it was so easy to prepare!”

Discussion What’s your favorite type of fish to use in this recipe? How do you like to tweak it to suit your taste? Let me know if you try it and how it turns out!

Enjoy this nutritious and flavorful meal!

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