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Fish and veggie casserole in a large baking dish with a spoon.
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One Pan Oven Baked Fish with Vegetables and Spices

A bright and warm dish of baked fish, carrots, red pepper, and herbs.
Total Time1 hour 10 minutes
Course: Dinner, Lunch, Main Course
Cuisine: American, Seafood
Allergy: Gluten Free, Nut Free
Servings: 6
Calories: 186kcal

Equipment

Ingredients

  • 1 lb white fish, any kind, I used halibut
  • 1 red pepper, chopped
  • 2-3 carrots, chopped
  • 2 medium tomatoes, chopped
  • 3 sticks celery, chopped
  • 1 onion, sliced thinly
  • 3-4 cloves garlic, minced
  • ¼ cup mayonnaise, or sour cream
  • salt, to taste
  • black pepper, to taste
  • 1 handful fresh dill, chopped
  • 1 handful fresh parsley, chopped
  • 1 Tbsp unsalted butter

Instructions

  • Preheat your oven 350F.
  • Melt the butter on a frying pan.
    1 Tbsp unsalted butter
  • Cut fish pieces into small sizes (if you haven’t already) and fry on a pan, add some salt and pepper. It doesn’t need to be cooked through, just brown on the outside. Take fish out onto a plate.
    1 lb white fish,, salt,, black pepper,
    Frying fish in a pan.
  • In the same pan, add in sliced onions, stir and add in carrots, red pepper, tomato, and celery. Stir before adding each vegetable, keep heat on medium/low.
    1 red pepper,, 2-3 carrots,, 2 medium tomatoes,, 1 onion,, 3 sticks celery,
    Sliced onions frying ina. skillet.
  • After all vegetables come together add in the minced garlic, your pan should smell amazing.
    3-4 cloves garlic,
    Garlic added to sauteing veggies in a skillet with a wooden spoon.
  • Sauté vegetables for one minute.
  • In an oven-safe shallow dish, add in enough of the vegetable mix just to cover the bottom.
    Veggies covering the bottom of a baking dish.
  • Take half of the fish pieces and spread around the dish on top of the vegetables.
    Layering veggies and fish in a baking dish.
  • Spread the other half of the vegetables that are left onto the fish pieces.
  • Take the rest of the fish and spread around the dish.
    Vegetables and fish casserole layering in a dish.
  • Put the rest of the vegetable mix on top of the fish pieces.
  • Finish off with spreading mayonnaise, add some salt and pepper, then cover the dish (you can use foil.)
    ¼ cup mayonnaise,, salt,, black pepper,
    Mayonnaise and seasoning covering fish and veggie casserole ready to bake.
  • Bake for 40 minutes, then garnish with dill and parsley. I hope you enjoy this simple and healthy oven-baked fish with vegetables!
    1 handful fresh dill,, 1 handful fresh parsley,
    Fish and veggie casserole in a large baking dish.

Nutrition

Calories: 186kcal | Carbohydrates: 8g | Protein: 16g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 47mg | Sodium: 133mg | Potassium: 525mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4583IU | Vitamin C: 36mg | Calcium: 37mg | Iron: 1mg