Oven-Baked Fish and Vegetables – A One-Pan Meal

When I don’t have much time—or energy—to cook, I turn to one-pan meals. The kind you put together and let the oven do the rest.

This oven-baked fish and vegetables, both nourishing and deeply delicious, came from a craving for the tender, juicy fish you get at a good restaurant. And the best way to get there? 15 minutes in the oven.

To turn it into a full meal, I added vegetables (and potatoes), and it came together into a complete dish. The tomatoes softened and released their sweetness, blending with the vegetables and fish. The zucchini became soft, almost buttery. And the fish? It came out exactly as I hoped it would.

Just note—start by roasting the vegetables and potatoes until they’re ready, and only then add the fish. It only takes a few minutes to cook.

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Oven-Baked Fish and Vegetables – One-Pan Meal

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Serves: 4 Prep Time: 15 minutes Cooking Time: 45 minutes 45 minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 tablespoons olive oil
• 5 medium potatoes, peeled
• 3 zucchinis
• 2–3 tomatoes
• 2–3 red onions, peeled
• 15 garlic cloves, peeled

Seasoning:

• 3 tablespoons olive oil
• 2/3 tablespoon fish or chicken seasoning or sweet paprika
• 2/3 teaspoon salt
• 1 teaspoon dried parsley
• 1 teaspoon dried cilantro or oregano
• 3–4 fresh white fish fillets, boneless (preferably skin-on)
• Zest of 1 lemon

Instructions

- Cut the potatoes, tomatoes, onions, and zucchini into large chunks.
- Transfer to a baking dish and add the garlic cloves.
- Season with olive oil, 1/2 teaspoon of the fish/chicken seasoning, 1/2 teaspoon salt, and the dried parsley and cilantro. Mix well in the pan.
- Roast at 400°F (200°C) for 30 minutes, or until the vegetables are golden and tender.
- Push the vegetables to the sides and place the fish in the center, skin-side down.
- Season the fish with the remaining seasoning mixture, this time adding the lemon zest as well.
- Return to the oven and bake for another 15 minutes at 400°F (200°C), until the fish is just cooked through.

Oven-Baked Fish and Vegetables – One-Pan Meal

Notes

- You can also use salmon.
- Don’t skip the tomatoes—even if you don’t end up eating them, they add sweetness and moisture to the whole dish.
- You can substitute sweet potatoes for regular potatoes.