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Baked fish with vegetables and herbs recipe

Baked fish with vegetables and herbs recipe

  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

A variety of fresh vegetables, herbs and fish makes for a healthy dish that is bursting with flavour. I like to serve this dish with rice.

23 people made this

IngredientsServes: 6

  • 3 tablespoons olive oil
  • 3 onions, thinly sliced
  • 1 red pepper, thinly sliced
  • 1/2 green pepper, thinly sliced
  • 3 shallots, thinly sliced
  • 1/2 courgette, thinly sliced
  • 1/2 yellow courgette, thinly sliced
  • 1 large tomato, diced
  • 85g (3 oz) black olives, halved
  • 2 tablespoons balsamic vinegar
  • salt and freshly ground black pepper to taste
  • half a bunch fresh chives, chopped
  • half a bunch fresh basil leaves, chopped
  • half a bunch fresh coriander, chopped
  • 1kg (2 lb) cod fillets (or any other firm fish)

MethodPrep:15min ›Cook:35min ›Ready in:50min

  1. Preheat oven to 180 C / Gas mark 4.
  2. Heat oil in a large frying pan. Stir in onions, red and green peppers and shallots. Sauté 3 minutes. Sir in courgette, tomato, olives and balsamic vinegar. Sauté until vegetables are just tender. Season with salt and pepper to taste.
  3. Spread 1/2 of the vegetables into an oiled 23x30cm (9x12 in) baking dish. Cover the vegetables with half of the herbs.
  4. Arrange the fillets on top of the vegetables and herbs. Spread the remaining vegetables, then herbs, over the fish. Cover the dish with aluminium foil and bake for 25 minutes.

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Reviews & ratingsAverage global rating:(36)

Reviews in English (26)

Very easy-14 Aug 2011

Made this yesterday, as I had some hake in freezer, which needed using! No olives or fresh herbs used dried ones seemed ok. We enjoyed it very tasty.-04 Jan 2014

by FRENCHY

I USED YELLOW PEPPER IN PLACE OF THE SQUASH, I DIDN'T HAVE OLIVES AND FOR EACH HERB I USED 1TLBS DRY (RUBBED GOOD FOR MORE FLAVOR).IT WAS GREAT! MY HUSBAND LOVED IT!-27 Aug 2003


Baked Red Snapper With Garlic and Herbs

Renae is a Brooklyn-based recipe tester who has certificates in both Pastry Arts and Culinary Arts from The Institute of Culinary Education.

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Nutrition Facts
Servings: 2
Amount per serving
Calories 554
% Daily Value*
Total Fat 28g 36%
Saturated Fat 16g 78%
Cholesterol 168mg 56%
Sodium 692mg 30%
Total Carbohydrate 11g 4%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 62g
Vitamin C 6mg 30%
Calcium 135mg 10%
Iron 2mg 8%
Potassium 1252mg 27%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Red snapper is a lean, meaty fish that is perfect for baking. This main dish comes together in less than half an hour and is a healthy and flavorful option any night of the week. This easy fish recipe is baked with a simple combination of garlic, butter, seasoned breadcrumbs, and Parmesan cheese.

The American Heart Association recommends eating a variety of fish at least twice a week, and this red snapper recipe is an excellent choice for a healthy diet. While snapper is not as high in omega-3 fatty acids as others, it is a lean and delicious fish. Some good substitutes for red snapper in this dish include haddock, pollock, black cod, or striped bass.

This red snapper recipe is easily doubled or tripled for a family meal. If you're closely watching your saturated fat intake, you can swap up to half of the melted butter for extra-virgin olive oil. Serve with a grain, like quinoa or roasted potatoes, and a steamed green vegetable, like green beans.


Whole Baked Fish & Vegetables *Video Recipe*

Are you already knocked out by that insanely delish picture of baked fish & vegetables above? Com’on! I am sure you are! Of late I am sharing good amount of seafood recipes and I am happy about that!

I am aware that our blog is dominated by chicken recipes and nothing else can out-weigh that but addition of new seafood as well as vegetarian recipes maintains the right balance.

After the recent sweep of cauliflower on internet, I developed quite a few myself and added to our repertoire so now I can proudly say that our blog too is well-equipped for vegetarians with 100+ meatless recipes on its account till date.

But, today is dedicated to my darling seafood! This baked fish and vegetables is a Mediterranean inspired dish which may seem to be a little off track compared to spicy Indian dishes.

But since this blog is our journey for discovering world cuisine then what can be better than trying something as new and spectacular as this baked fish!

The recipe of this baked fish and vegetables is neither too complicated nor too simple I would say. You will need few specific ingredients for making this recipe of baked fish at home as without the right ingredients you won’t be able to develop that perfect 10-on-10 flavor.

For example, you will surely need the fresh rosemary here dried rosemary won’t work as tucking in the fresh rosemary leaves inside the hollow of the fish ensure the flavors seep into the flesh of the fish while it is being baked.

Dried herbs work best while sautéing or roasting food without much of liquid. This dish of baked fish & vegetables is little high on liquid thanks to the white wine and olive oil which finally makes a great sauce to spoon over the baked fish or some toasted bread.

I strongly suggest you not to skip the white wine in this recipe because the wine adds a nice depth of flavor which can’t be achieved with anything else.

This baked fish is kind of a rustic recipe using the whole fish which is the core character of this dish. You may feel like using fish fillet instead of whole fish but I’m personally not in favor of that.

Using small whole fish brings out the real beauty of this recipe and I feel it should be retained as is. The vegetables underneath the fish are baked beautifully too and get infused with all the yum seafood flavor.

The additional olive oil helps to keep the fish moist and soft besides adding extra flavor. The subtle hint of star anise adds the final magical touch to the fish & veggies and completes the story.

I believe this is my very first baked fish recipe and I am glad that I kick started this category with as magnificent a recipe as this. This dish of baked fish is definitely an eye candy and I can vouch for its amazing taste too.

I used pink perch in my recipe of baked fish. Pink perch is not only a good-looking fish, but also have very firm meaty flesh which absorbs flavors beautifully.

Plus, the size of pink perch is ideal for this particular recipe of baked fish as we used whole fish instead of fillets.

If you don’t find pink perch in your locality or if you are not too fond of this particular seafood, you can replace it with any other fish of similar size which has some firmness so that they hold up during the baking process.

A good substitute of pink perch would be sea bream. Don’t hesitate to give this baked fish a try even if you are more into fried fish kind of food trust me the flavors of this one will win you over like nothing else!

We do love our crispy fried fish or fish & chips, but this baked fish & veggies is a different league of seafood altogether! Enjoy!


Cooking Instruction

Cooking the Baked Bangus is one of the easiest fish recipes I made since you only mix the ingredients on the bangus, and then transfer into the oven.

Firstly, add the chopped onions & tomatoes, grated ginger, and soy sauce into the large bowl. Gently stir to mix.

Next, transfer them into the bangus. Make sure you fully spread the milkfish. Start to preheat the oven at 200 C to 400 F. While the oven is preheating, cover the oven tray with aluminum foil. Brush it with vegetable oil before putting the bangus to prevent sticking on the tray.

Lastly, transfer the milkfish into the oven. Baked it for 30 to 40 minutes or until it looks cooked.


Fish baked in a walnut crust

A crunchy exterior and a juicy inside make this a fish you'll be talking about.

Fish for lunch. I can easily eat fish every day, and there must be thousands of ways to fix good fish. This unusual recipe puts a crust calling for walnuts and lots of herbs, then roasted garlic. Not complicated, although it’s starting to sound like it. The garlic bakes along with the fish, and then you squish it over the fish. As you wish.

I cooked Nile Perch, but any firm white fish, filleted, is good.

Ingredients

  • 1 large fish fillet, enough for at least 4 portions
  • 1 large egg, beaten
  • 1/2 cup ground walnuts
  • 1/2 cup flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon paprika
  • 4 clean, unpeeled garlic cloves
  • Juice of 1 lemon
  • Pinches of fresh or dried herbs: thyme, basil, rosemary, a few stalks of lemon grass
  • A small handful of chives
  • Olive oil to drizzle

Directions

Preheat the oven to 350° F (180° C).

If using frozen fish, rinse it and let it sit covered in cold water plus half the lemon juice, for 10 minutes. If using fresh, forgo the lemon water treatment.

Put the beaten egg into a large bowl. Swish the fillet around in it, front and back. Make sure all its surface is covered in egg.

In another large bowl or large, shallow platter, put the dry ingredients. Mix them up.

Lay the fillet on top of the nut mixture, and scooping up more from the sides to pat on top of the fillet. Turn the fillet over. Make sure it’s entirely coated with the dry mixture.

Place the fish on a baking tray protected by baking paper. Scatter the herbs and garlic on top.

Drizzle olive oil over the whole. Be generous but don’t drown the fish.

Cover the fish loosely with tin foil. Bake for 30 minutes.

Remove the tin foil and bake another 5 minutes to allow the crust to brown.

Squash the garlic flesh out of the cloves – it will come out of the flat side closest to the root. Put the garlic paste in a small dish and serve to those who like it. You can certainly put more garlic cloves to bake with the fish if you want – just separate them and make sure they get their fair share of olive oil before baking.

This flavorful fish is best served with plain rice and a steamed vegetable.


Gallery

  • 4 medium carrots (3/4 pound), peeled and sliced 1/4 inch thick on the diagonal
  • 2 large parsnips (1 pound), peeled and sliced 1/4 inch thick on the diagonal
  • 1 medium head cauliflower (2 1/2 pounds), cut into 1-inch florets
  • 1 small butternut squash (2 pounds)&mdashpeeled, seeded and cut into 1-inch dice
  • 1 pound brussels sprouts, halved
  • 1/2 cup extra-virgin olive oil
  • 10 sage leaves
  • 5 thyme sprigs
  • Two 6-inch rosemary sprigs, cut into 2-inch lengths
  • Kosher salt and freshly ground pepper

Preheat the oven to 425°. In a large bowl, toss the vegetables with the olive oil, sage, thyme and rosemary and season generously with salt and pepper. Spread the vegetables on 2 large rimmed baking sheets and roast for about 55 minutes, tossing once halfway through, until the vegetables are tender and golden. Scrape into a bowl and serve hot or at room temperature.


Baked Alaskan Cod with Peppers, Potatoes, and Carrots

Alaskan cod is a sustainable fish and generally available either fresh or frozen. This dish is balanced, light, and healthy.

  1. Preheat oven to 350 degrees F.
  2. Season the fish with salt and pepper. Drizzle with 2 tablespoons of the oil. Reserve.
  3. Cut both peppers in half, remove seeds, cut into strips about 1/4-inch wide. Peel onion, cut out root end, cut in half and then into strips about 1/4-inch wide. Wash potato, cut into slices about 1/4-inch wide, then cut the slices into strips about 1/4-inch wide. Peel carrot, cut into three sections. Slice each section about 1/4-inch wide then cut the slices into strips about 1/4-inch wide. Peel the garlic clove and slice as thin as possible.
  4. Place all vegetables, garlic, and herbs in a mixing bowl. Drizzle with the remaining 2 tablespoons of oil and season with salt and pepper to taste.
  5. Place vegetable mix in a 9- by 13-inch baking dish, cover with foil, and bake 10 minutes. Remove from oven, remove foil. Place fish on top of vegetables, return dish to oven, bake until fish is cooked through, approximately 8 minutes.


How Many Calories and WW Points in this Easy Healthy Baked Fish with Lemon & Herbs?

According to my calculations, each serving of easy baked fish with lemon and herbs has 102 calories and
2 *SmartPoints (Green plan)
0 *SmartPoints (Blue plan)
0 *SmartPoints (Purple plan)
2 *PointsPlus (Old plan)

I used the leftovers to make a delicious “fish taco salad” I’ll try to post soon.

This is definitely going in my make again file. Enjoy!

Curious about Weight Watchers new myWW Green , Blue and Purple plans? Watch this short video to learn more:

If you liked this recipe for zero points easy baked fish with lemon and herbs be sure to check out more of my Weight Watchers friendly fish and seafood recipes: 6 Salmon Recipes with 4 WW Freestyle SP or Less, 15 Favorite WW Friendly Shrimp Recipes, Cuban Style Fish, Crunchy Tuna Salad, New England Fish Chowder and Skinny Open-Face Tuna Melt

If you’ve made this Healthy Baked Fish, please give the recipe a star rating below and leave a comment letting me know how you liked it.


Foil-Baked Fish with Summer Veggies

I can’t believe it! I am so ready to wear sweaters, tights and boots though. Fall is, by far, my favorite season. I’m especially excited this year because I’ll get to experience it in a few different cities since I’ll be traveling so much on my book tour. I feel like right now is the calm before the storm, you know?

Speaking of the book tour, I wanted to let any local readers know that a week from today (9/7), I will be doing my first book signing (eek!) at Copperfield’s Books in Santa Rosa at 7pm. I’m going to post some additional book tour dates next week, but I wanted to make sure any Northern California friends knew a week ahead of time!

But since it’s still August, let’s discuss this healthy late-summer dinner I made for Adam and I last week. We both loved it! About a month ago, I vowed to start cooking more seafood and I think, so far, I’ve been doing okay! Cooking white fish (I used tilapia here) in the oven in foil or parchment paper packages is no new thing. In France, it’s called fish en papillote, which literally translates to fish in a parcel. It’s an extremely healthy way to cook and also very flavorful, since the food and veggies cook together in their own seasoned juices.

For these guys, I used tin foil since it’s a bit easier to handle (I think). I stuffed my fish packages full with all the veggies I could find at the market—zucchini, bell pepper, fennel and cherry tomatoes—and drizzled them with a bit of olive oil and lemon juice. It’s such a delicious little spa meal, if I do say so myself.

The vegetables I used here are really more suggestions than anything else. You could use anything, really! I would stay clear of celery though…and potatoes…but carrots would also work nice, as would different types of peppers and summer squash. I have a deep love for fennel, which no doubt stems from my obsession with licorice. I think it makes anything better!

I also tossed in a bunch of fresh basil!

I would wear basil (and cilantro, for that matter) as a perfume if I could. I can’t get enough!

The wrapping part does not have to be complicated, either.

Just tear a large rectangle of tin foil out (about 12 x 24″) and lay it flat on your counter. Then, fold it in half.

Lay the fish + veggies in the middle, like so:

Pull up the sides of the foil……

Then crunch everything together super tight so no steam and juices escape in the oven! The steam is what cooks the fish and veggies, so it’s important to really wrap your fish package up tight.

This is also a super yummy way to make potatoes on the grill! My mom does that and I love her for it. She just cuts some slits in russet potatoes, stuffs the slits with onions and butter, then wraps the potatoes up in foil and sticks them on the grill for about 40 minutes.

OH MY GOSH, is it ever amazing! And I don’t even like baked potatoes (I know…who am I, anyway). Try it!

These only take about 15 minutes in the oven and the presentation is so fun when you unwrap on the plate! The fish and veggies are cooked perfectly together.

This is what I would call a “spa meal” because it tastes like something you would get a fancy schmancy spa. It’s light, healthy and only takes half an hour from start to finish. So just paint your toes here, sip some Perrier and call it a day.

Foil-Baked Fish with Summer Veggies

Ingredients:

3 tilapia fillets (or other white, mild-flavored fish), about 5 1/2 oz each

1 zucchini, sliced into 3″ matchsticks

1 cup cherry tomatoes, halved

1 1″ piece of fennel, sliced thin

2 green onions, sliced thin

2 cloves garlic, sliced thin

1 red bell pepper, sliced into 3″ matchsticks

1/2 cup loosely packed basil leaves, chopped

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar, divided

Preheat oven to 450 degrees.

In a large bowl, combine the sliced zucchini, cherry tomatoes, bell pepper, fennel, sliced green onions, garlic, oregano and basil. Drizzle olive oil and lemon juice over the veggies and add a pinch of salt. Toss well.

Pull a square of tin foil about 12 x 24″ out. Fold it in half and place one fish fillet in the center. Add some vegetables on top and around the fish, then drizzle on a little balsamic vinegar and add a sprinkle of salt and pepper. Wrap up the foil around the fish and fold in all sides tightly so that no steam escapes. You want a nice, tight little package.

Repeat with the remaining fish fillets and then place the foil packets on a baking sheet and place in the oven for 15-20 minutes, until fish has baked through and flakes easily. You can check the fish after 15 minutes by unwrapping a tiny corner of the foil and poking a knife or fork inside.


Introduction:

Sheri is a fish commonly found in Middle Eastern seas and the flesh is firm and full of flavor.

This recipe is a perfect main course, packed with vitamins and nutrients, easy to prepare and ideal for the whole family.

Steps Involved:

Preheat the oven at 200°C and in the meantime, cut all the vegetables in julienne.

Grease an oven tray with Noor Oil . Place the fish, season and arrange all the vegetables and garlic cloves around the Sheri. Season, add the Balsamic vinegar and Noor Oil .

Bake in the oven for around 20 minutes (until the fish is cooked and the vegetables al dente)

Once you take it out of the oven, sprinkle the lime juice and add the herbs. Enjoy!

Always add fresh herbs after baking or during the last 2-3 minutes to ensure they maintain their brightness and freshness.


Watch the video: Greek Baked Fish with Vegetables - Ψάρι Ψητό με Λαχανικά στο Φούρνο (October 2021).