A quick, wholesome and very juicy dinner: tender white fish baked with vegetables under an aromatic lemon-garlic sauce. The parchment traps the juices and gives the fish an especially delicate texture, while everything cooks on one tray with minimal fuss.
Ingredients
- For the fish and vegetables:
- White fish fillet (cod, hake) — 1.5 lb | 700 g
- Zucchini — 1 medium | about 300 g
- Sweet pepper — 1
- Cherry tomatoes — 7 oz | 200 g
- Red onion — 1
- Salt — 1/2 tsp | or to taste
- Ground black pepper — a pinch, optional
- Fresh parsley for serving — 1 small bunch
- For the sauce:
- Olive oil — 3 tbsp | 45 ml
- Lemon juice — 2 tbsp | 30 ml
- Honey — 1 tsp | 7 g
- Garlic — 2 cloves, minced
Step-by-step recipe
- Preheat the oven to 356°F | 180°C on grill/broil mode.
- Prepare the base. Cut parchment sheets and form little ‘boats’ with raised edges, then set them on a baking sheet. Or use a regular baking dish and lightly grease the bottom with oil.
- Slice the vegetables: dice the zucchini, pepper, and onion; halve the cherry tomatoes. Spread the vegetables on the parchment, season with salt, and pepper lightly if you like.
- Pat the fish dry with paper towels and cut it crosswise into pieces 1.25-1.5 in | 3-4 cm wide. Make shallow cuts in each piece without slicing all the way through, open them like a book, and arrange over the vegetables.
- Mix the olive oil, lemon juice, honey, minced garlic, and a pinch of salt. Spoon the sauce over the fish and vegetables.
- Bake for about 25 minutes, until the vegetables are tender and the fish is juicy. For a more golden top, raise the temperature for the last 2-3 minutes.
- Serve immediately, sprinkled with fresh parsley and spooned with the juices from the bottom.
📹 Watch the video recipe on our Telegram channel: @alwaysyummy
Tips and variations
- Fish: cod, hake, pollock, or haddock all work well. If using salmon, bake for 18-20 minutes, depending on your preferred doneness.
- Without parchment: use a baking dish and lightly grease the bottom with oil. The dish will be a touch drier, but still delicious.
- Vegetable options: add broccoli, carrots, green beans, or cauliflower, cut small so everything cooks at the same time.
- Without honey: leave out the sweetener or replace it with maple syrup; for a brighter tang, add a little more lemon juice.
- Aromatics: a pinch of paprika, dried thyme, or rosemary will beautifully enhance the fish.
Nutritional value per serving
| Calories | ≈ 287 kcal |
| Protein | ≈ 33 g |
| Fat | ≈ 12 g |
| Carbohydrates | ≈ 11 g |
| Fiber | ≈ 3 g |
| Sugars | ≈ 7 g |
FAQ
What fish is best for this recipe?
Firm white fish works best: cod, hake, or pollock. Salmon also works, but reduce the baking time to 18-20 minutes so it does not dry out.
Do I have to use grill/broil mode?
No. Bake on top and bottom heat at 374°F | 190°C for 25-30 minutes. With convection, 356-374°F | 180-190°C for about 22-25 minutes is enough, depending on the thickness of the pieces.
What can I use instead of honey in the sauce?
Maple syrup or a pinch of sugar works well. You can also omit the sweetener entirely, increasing the lemon juice a little and adding a touch of paprika to balance the flavor.