Beschreibung
A delightful baked fish dish featuring tender fillets surrounded by colorful vegetables, infused with Mediterranean flavors.
Zutaten
Menge
- 4 fish fillets (e.g., cod, pollock, or sea bream)
- 2 tablespoons olive oil
- 1 lemon (juice and zest)
- 2 garlic cloves, minced
- 1 zucchini, sliced
- 1 bell pepper, sliced
- 1 red onion, sliced
- 200g cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh rosemary sprigs (optional)
Zubereitung
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Prepare the vegetables by slicing the zucchini, pepper, onion, and halving the tomatoes. Arrange them evenly on the baking sheet.
- Place the fish fillets among the prepared vegetables on the sheet.
- Mix the marinade by combining olive oil, lemon juice, zest, minced garlic, oregano, salt, and pepper in a bowl. Pour the marinade over the fish and vegetables.
- Bake in the preheated oven for about 25 minutes, until the fish is cooked through and the vegetables are tender.
- Garnish the dish with fresh parsley after baking and serve immediately.
Tipps
Marinate fish overnight for more intense flavor. Can also be cooked in an air fryer at a reduced temperature.
Nährwerte
- Portionsgröße: 1 serving
- Kalorien: 350
- Zucker: 5g
- Natrium: 400mg
- Fett: 12g
- Gesättigte Fettsäuren: 2g
- Ungesättigte Fettsäuren: 8g
- Transfettsäuren: 0g
- Kohlenhydrate: 30g
- Ballaststoffe: 4g
- Eiweiß: 30g
- Cholesterin: 60mg