Name: Mediterranean-Style Baked Fish with Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 tablespoon olive oil; 1 lemon, zested and juiced; 2 medium zucchini, trimmed and cut into 1-inch chunks; 1/4 cup pitted kalamata olives, roughly chopped; cooked couscous for serving; 400g can diced tomatoes; cooking spray; 2 small eggplants, trimmed and cut into 1-inch chunks; 1 large red onion, thickly sliced; 2 cloves garlic, sliced; 1 tablespoon pine nuts, toasted; 1/4 cup fresh dill, chopped; 1/4 cup fresh parsley, chopped; 4 x 150g firm white fish fillets; 175g petite capsicum, halved and seeded

fish

What is the white stuff that comes out of salmon?

How can I tell if my fish is fully cooked?

Why is my fish smelly and how do I eliminate the smell?

Should I remove the scales before cooking?

How do I prevent fish from sticking to the pan or grill?

Enjoy a healthy and delicious Mediterranean-style baked fish accompanied by a delightful mix of vegetables. This easy-to-make, diabetic-friendly meal is perfect for an unforgettable family dinner.

Fish

Tree Nuts

Wheat

Lactose Free

Mediterranean

Oils

milliliter

olive oil

Fresh Fruit

gram

lemon

Fresh Vegetables

zucchini

Olives & Capers

kalamata olive

Grains & Rice

couscous

Canned Vegetables

diced tomato

cooking spray

eggplant

red onion

garlic

Nuts Seeds & Mixes

pine nuts

fresh dill

fresh parsley

Seafood

white fish

bell pepper

Water

Calories

Carbohydrates

Protein

Dietary Fiber

Sugar

Saturated Fat

Total monounsaturated fatty acids

Total polyunsaturated fatty acids

Calcium

Minerals

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

Manganese

Vitamin C

Vitamins

Thiamin (B1)

Riboflavin (B2)

Niacin (B3)

Vitamin B6

Choline

Beta-carotene

Vitamin A

Lutein+zeaxanthin

Dietary Folate Equivalents

Vitamin K

Pantothenic acid (B5)

Cholesterol

Selenium

Beta-cryptoxanthin

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Zesty Lemon-Garlic White Fish in Airfryer

Mediterranean-Style Baked Fish with Vegetables

Baking Goods

Produce

Condiment & Toppings

Pasta, Sauces, Grain

Snacks

Meat & Seafood

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Preheat oven to 180°C (350°F). Spray a large baking dish with cooking spray.

In the baking dish, combine zucchini, eggplant, capsicum, onion, garlic, and lemon zest.

Mix lemon juice and olive oil in a small bowl, then pour half of this mixture over the vegetables.

Bake for 15 minutes, or until vegetables are just tender.

Stir tomatoes, olives, and half of the parsley and dill into the vegetables.

Place fish fillets on top of the vegetable mixture.

Drizzle the remaining lemon and olive oil mixture over the fish.

Bake for an additional 10-15 minutes, or until fish is cooked through and flakes easily when tested with a fork.

Before serving, sprinkle the remaining parsley and dill, along with toasted pine nuts on top of the fish.

Serve fish and vegetables over cooked couscous.

Mediterranean-Style Baked Fish with Vegetables

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