Baked Fish & Roasted Vegetables

Ingredients

• 2 white fish fillets (basa, tilapia, barramundi — about 150–200 g each)
• 300 g baby potatoes (or regular potatoes, cut into wedges)
• 1 zucchini (sliced into rounds)
• 1 bell pepper (any color, cut into strips)
• 1/2 red onion (cut into wedges)
• 3 tbsp olive oil (or any cooking oil)
• 2 cloves garlic (minced)
• 1 lemon (cut into slices)
• 1 tsp dried oregano (or Italian herbs)
• 1/2 tsp salt
• 1/2 tsp black pepper
• Fresh parsley or cilantro (garnish, optional)

Optional marinade for fish:

• 1 tbsp soy sauce
• 1 tbsp lemon juice
• 1/2 tsp garlic powder

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Instructions

1. Prep the vegetables

1. Preheat oven to 200°C (400°F).
2. Cut the potatoes into halves (baby) or wedges (regular). Aim for bite-size pieces.
3. Slice the zucchini into 1 cm rounds.
4. Cut the bell pepper into strips.
5. Cut the red onion into wedges.

2. Season the vegetables

1. Place all vegetables in a large bowl.
2. Add 2 tbsp olive oil, salt, pepper, and dried oregano.
3. Toss until everything is evenly coated.

3. Start roasting the vegetables

1. Spread the vegetables on a baking tray in a single layer.
2. Place in the oven and roast for 15 minutes.
3. Potatoes take longer than everything else, so giving them a head start is key.

4. Prep the fish

1. Pat the fish fillets dry with paper towels.
2. If using the optional marinade: mix soy sauce, lemon juice, and garlic powder in a small bowl. Brush or rub onto both sides of the fish. Let sit while the vegetables roast.
3. If not using marinade: drizzle 1 tbsp olive oil over the fillets and season with salt, pepper, and minced garlic.

5. Add fish to the tray

1. After 15 minutes, remove the tray from the oven.
2. Push the vegetables to the sides to make room.
3. Place the fish fillets in the center of the tray.
4. Place lemon slices on top of the fish.
5. Return to the oven for 12–15 minutes.

6. Check for doneness

• Fish is done when it flakes easily with a fork and is opaque all the way through.
• If the fish is thick (over 2 cm), it may need a few extra minutes.
• Potatoes should be golden and tender when pierced with a fork.

7. Serve

1. Plate the fish alongside the roasted vegetables.
2. Squeeze a lemon wedge over everything.
3. Garnish with fresh parsley or cilantro if you have it.

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Tips

• Baby potatoes are best because they crisp up nicely without needing to be peeled.
• Don’t overcrowd the tray — vegetables roast better with some space between them. Use two trays if needed.
• Basa and tilapia are budget-friendly and widely available; barramundi or salmon work great too but cost more.
• The soy-lemon marinade adds a nice subtle flavor without overpowering the fish.

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Vegetarian Variation

Replace the fish with thick tofu steaks or halloumi slices:

Replacement	Prep	Notes
Firm tofu (1 block, 300 g)	Press to remove water, cut into 2 thick slabs, season same as fish	Add in step 5 alongside the vegetables
Halloumi (250 g)	Cut into 2 thick slices	Add in step 5 — gets golden and chewy

For tofu: press it between paper towels with something heavy on top for 10–15 minutes before seasoning. This helps it crisp up in the oven. Brush with a little extra oil.

With tofu, the whole meal is fully plant-based. With halloumi, it’s vegetarian but not vegan.

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Result

With fish: Flaky, tender fish with crispy edges, golden roasted potatoes, and sweet caramelized vegetables. Light, healthy, and satisfying.

With tofu/halloumi: Crispy, savory, and hearty. The roasted vegetables carry the dish — simple but delicious.