Description
This Herb Baked Fish with Rainbow Bell Peppers is a vibrant and healthy Mediterranean-inspired main course. Tender white fish fillets are baked atop a colorful bed of bell peppers and infused with a zesty herb and garlic mixture for a flavorful, low-carb, gluten-free meal perfect for a quick weeknight dinner or a wholesome family feast.
Ingredients
Scale
Fish and Vegetables
- 4 white fish fillets (such as cod, tilapia, or halibut)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 orange bell pepper, sliced
Herb Mixture
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- Salt and black pepper to taste
For Serving
- Lemon wedges
- Fresh parsley, chopped
Instructions
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or sheet pan to prevent sticking and prepare for roasting the vegetables and fish together.
- Toss Bell Peppers: In a medium bowl, combine the sliced red, yellow, and orange bell peppers with olive oil, half of the minced garlic, and a pinch of salt and black pepper. Toss well to coat the peppers evenly.
- Arrange the Peppers: Spread the coated bell peppers in an even layer on the bottom of the prepared baking dish. This will allow the peppers to roast nicely beneath the fish.
- Place Fish Fillets: Lay the white fish fillets gently over the bed of peppers, ensuring they are spaced evenly and not overlapping for even cooking.
- Prepare Herb Mixture: In a small bowl, mix together the lemon juice, remaining minced garlic, dried thyme, dried oregano, paprika, salt, and black pepper. Stir to combine all the flavors into a fragrant herb marinade.
- Coat the Fish: Spoon or brush this herb mixture uniformly over the fish fillets, ensuring each is well coated to infuse flavor during baking.
- Bake: Place the baking dish in the preheated oven and bake for 15 to 18 minutes, or until the fish flakes easily with a fork and the bell peppers are tender and slightly caramelized.
- Serve: Remove from the oven and serve the herb baked fish warm, garnished with fresh parsley and accompanied by lemon wedges for an extra zing.
Notes
- Frozen fish can be used; just ensure it is fully thawed and patted dry to avoid excess moisture when baking.
- For a spicy version, add a pinch of red pepper flakes to the herb mixture before applying to the fish.
- This dish pairs wonderfully with sides like rice, quinoa, or roasted potatoes to complete your meal.
