Introduction
Herb Baked Fish with Rainbow Bell Peppers is a delicious and nutritious dish that combines tender, flaky fish with vibrant bell peppers and aromatic herbs. Baked to perfection, this meal offers a burst of color and flavor, ideal for a light yet satisfying dinner.
Ingredients
- 4 white fish fillets (such as cod, tilapia, or haddock)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 orange bell pepper, sliced
- 1 small red onion, sliced
- 3 tablespoons olive oil
- 2 garlic cloves, minced
- 1 tablespoon fresh thyme (or 1 teaspoon dried)
- 1 tablespoon fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon lemon juice
- Salt and pepper, to taste
- Lemon wedges, for serving
Directions
- Preheat the Oven:
- Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- Prepare the Vegetables:
- In a large bowl, toss the sliced bell peppers and red onion with 2 tablespoons of olive oil, minced garlic, salt, and pepper. Spread the vegetables in an even layer on the prepared baking sheet.
- Season the Fish:
- Drizzle the fish fillets with the remaining 1 tablespoon of olive oil and lemon juice. Season the fillets with salt, pepper, thyme, rosemary, and parsley.
- Bake the Fish and Vegetables:
- Place the fish fillets on top of the bed of bell peppers and onions. Bake in the preheated oven for 15-18 minutes, or until the fish is opaque and flakes easily with a fork, and the vegetables are tender.
- Serve:
- Serve the Herb Baked Fish with Rainbow Bell Peppers hot, garnished with extra fresh herbs and lemon wedges for squeezing. This dish pairs beautifully with rice, quinoa, or a light salad.
Servings and Timing
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 15-18 minutes
- Total Time: 30-33 minutes
Variations
- Fish Options: Substitute the white fish fillets with salmon or trout for a different flavor and texture.
- Vegetable Additions: Add other vegetables like zucchini or cherry tomatoes for more variety.
- Herb Swap: Use different herbs such as basil or dill if you prefer.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes to maintain the crispiness of the vegetables. You can also use a microwave, but the texture might not be as optimal.
10 FAQs
- Can I use frozen fish fillets?
- Yes, but make sure to thaw them thoroughly before baking.
- Can I use other types of fish?
- Absolutely! This recipe works well with various white fish or even more flavorful fish like salmon.
- What if I don’t have fresh herbs?
- You can use dried herbs as substitutes. Just use 1/3 of the amount of dried herbs compared to fresh.
- Can I prepare this dish ahead of time?
- You can prepare the vegetables and fish separately and refrigerate them. Assemble and bake just before serving.
- How can I make this recipe spicier?
- Add a pinch of red pepper flakes or a dash of hot sauce to the fish seasoning.
- What if I don’t have parchment paper?
- You can use aluminum foil or a lightly greased baking sheet instead.
- Can I use a different type of oil?
- Yes, you can use canola oil or avocado oil if preferred.
- How do I know when the fish is done?
- The fish is done when it is opaque and flakes easily with a fork.
- Can I use pre-cut frozen bell peppers?
- Yes, but be sure to thaw and drain them to avoid excess moisture.
- What side dishes go well with this recipe?
- This dish pairs well with rice, quinoa, couscous, or a fresh green salad.
Conclusion
Herb Baked Fish with Rainbow Bell Peppers is a vibrant and healthy dish that’s both easy to prepare and full of flavor. The combination of flaky fish and colorful vegetables, seasoned with fresh herbs, makes for a nutritious and visually appealing meal. Perfect for a quick weeknight dinner or a special occasion, this recipe is sure to be a hit with anyone who loves a light yet satisfying dish.
PrintHerb Baked Fish with Rainbow Bell Peppers
- Total Time: 0 hours
- Yield: 4 servings 1x
- Diet: Low Fat
Description
Herb Baked Fish with Rainbow Bell Peppers combines tender, flaky white fish fillets with vibrant bell peppers and aromatic herbs. Baked to perfection, this healthy dish offers a colorful, flavorful meal that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients
For the Fish:
- 4 white fish fillets (such as cod, tilapia, or haddock)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon fresh thyme (or 1 teaspoon dried)
- 1 tablespoon fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon fresh parsley, chopped
- Salt and pepper, to taste
For the Vegetables:
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 orange bell pepper, sliced
- 1 small red onion, sliced
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- Salt and pepper, to taste
For Serving:
- Lemon wedges
Instructions
- Preheat the Oven:
- Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- Prepare the Vegetables:
- In a large bowl, toss the sliced bell peppers and red onion with 2 tablespoons of olive oil, minced garlic, salt, and pepper. Spread the vegetables in an even layer on the prepared baking sheet.
- Season the Fish:
- Drizzle the fish fillets with 1 tablespoon of olive oil and lemon juice. Season with salt, pepper, thyme, rosemary, and parsley.
- Bake the Fish and Vegetables:
- Place the fish fillets on top of the bed of bell peppers and onions. Bake in the preheated oven for 15-18 minutes, or until the fish is opaque and flakes easily with a fork, and the vegetables are tender.
- Serve:
- Serve the Herb Baked Fish with Rainbow Bell Peppers hot, garnished with extra fresh herbs and lemon wedges. Pair with rice, quinoa, or a light salad.
Notes
- Herb Alternatives: Substitute with other herbs such as basil or dill if preferred.
- Vegetable Variations: Add other vegetables like zucchini or cherry tomatoes for more variety.
- Prep Time: 15 minutes
- Cook Time: 15-18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 260
- Sugar: 8g
- Sodium: 300 mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 60mg