Baked Lemon Herb Fish with Roasted Veggies

by

Description

This light and wholesome dish features tender, flaky fish baked with zesty lemon, fresh herbs, and garlic, paired with a medley of roasted vegetables. It’s a perfect balance of protein and nutrients, delivering bright Mediterranean flavors in every bite. Quick to prepare, healthy, and family-friendly—this recipe makes a complete meal in one pan with minimal cleanup.

Ingredients For Baked Lemon Herb Fish with Roasted Veggies

For the Fish: 

  • 4 white fish fillets (cod, tilapia, haddock, or halibut)

  • 2 tbsp olive oil

  • 2 tbsp lemon juice (freshly squeezed)

  • 1 tsp lemon zest

  • 2 garlic cloves, minced

  • 1 tsp dried oregano (or 1 tbsp fresh)

  • 1 tsp dried thyme (or 1 tbsp fresh)

  • Salt and black pepper, to taste

  • Lemon slices, for garnish

For the Roasted Veggies:

  • 2 cups broccoli florets

  • 1 cup cherry tomatoes (halved)

  • 1 red bell pepper, sliced

  • 1 zucchini, sliced into half moons

  • 2 tbsp olive oil

  • 1 tsp dried Italian seasoning

  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease.

  2. Prepare veggies: In a large bowl, toss broccoli, cherry tomatoes, bell pepper, and zucchini with olive oil, Italian seasoning, salt, and pepper. Spread evenly on half of the baking sheet.

  3. Prepare fish: In a small bowl, whisk olive oil, lemon juice, zest, garlic, oregano, thyme, salt, and pepper. Place fish fillets on the other half of the baking sheet and brush generously with the mixture. Top with lemon slices.

  4. Bake: Place in the oven and roast for 15–20 minutes, or until fish flakes easily with a fork and veggies are tender.

  5. Serve: Plate fish with roasted vegetables and drizzle with any pan juices.

Notes

  • Any mild, flaky white fish works—cod and tilapia cook quickly, while halibut is firmer and meatier.

  • Adjust veggie mix to what’s in season (asparagus, carrots, or green beans also work well).

  • Add a sprinkle of feta or parmesan cheese on veggies for extra flavor.

Tips

  • Don’t overbake fish—check after 12 minutes for thinner fillets.

  • Line the baking sheet with parchment for easy cleanup.

  • For extra flavor, marinate fish in the lemon-herb mix for 15 minutes before baking.

  • Serve with quinoa, rice, or warm crusty bread to make it more filling.

Servings

  • Serves: 4

  • Prep Time: 10 minutes

  • Cook Time: 20 minutes

  • Total Time: 30 minutes

Nutritional Info (per serving, approx.)

  • Calories: 280

  • Protein: 30g

  • Carbohydrates: 12g

  • Fat: 12g

  • Fiber: 4g

  • Sugar: 5g

  • Sodium: 280mg

Health Benefits

  • High Protein & Low Fat: Lean fish provides muscle-supporting protein without heavy fats.

  • Omega-3s: If using fatty fish like halibut, it adds heart-healthy omega-3 fatty acids.

  • Rich in Vitamins: Vegetables supply vitamin C, A, potassium, and fiber.

  • Weight-Friendly: A satisfying, low-calorie meal that supports balanced eating.

Q/A

Q: Can I use frozen fish fillets?
A: Yes, just thaw them fully and pat dry before baking for best texture.

Q: What other seasonings can I use?
A: Dill, parsley, rosemary, or paprika also pair beautifully with lemon and fish.

Q: Can this be meal-prepped?
A: Absolutely! Roast everything ahead, then reheat gently at 300°F (150°C) or enjoy cold in a salad.

Q: What’s the best fish for this recipe?
A: Cod and haddock for mild flavor, tilapia for budget-friendly, and halibut for a firmer bite.

Leave a Comment