Mediterranean Fish and Vegetable Bake

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This healthy one pan fish and vegetable bake is bursting with Mediterranean flavour from the tomatoes, olives and plenty of herbs. Serve with plenty of crusty bread.

This is summer comfort food at its finest.

Fish and vegetable bake in a baking dish with a checked cloth

White bowl of fish bake with crusty bread and basil

Oh I do love a good one pot vegetable bake. This one is so flavourful and filling. I went for potatoes, tomatoes and courgette in a rich tomato sauce with pieces of fish nestled in between it all for a whole dish of deliciousness.

Once the dish is cooked there’s a whole load of sauce to soak up with plenty of crusty bread which is just so dreamy. This is summery but still comforting, easy but full of complex flavour and just as good for serving on a weeknight as it is at a dinner party.

I went for white fish fillets but you could just as easily use salmon and any vegetables you need to use up can be added to this to make it a real ‘clean out the fridge’ dish. 

Green baking dish of baked fish and vegetables in tomato sauce with basil

Close up of fish and vegetable bake with basil and a checked cloth

Why we love this fish and vegetable bake:

  • It’s a simple one pot dinner which is great for a weeknight and it has everything you need right there in the baking dish
  • It’s easy to customise depending on what you have on hand so go ahead and add any vegetables you like
  • The whole thing takes just an hour to make and most of that is hands off time while it’s baking in the oven
  • It’s a healthy main meal full of vegetables and fish

Baked vegetables and fish with tomatoes and basil on a marble surface

Overhead shot of a white bowl of fish bake with crusty bread on a marble background

Mediterranean Fish and Vegetable Bake Ingredients:

  • Vegetables: I went with courgettes, red onion and potatoes but you could add anything extra that you like
  • Fish: I went with defrosted frozen white fish fillets because I always keep a bag in the freezer but you could also use salmon
  • Chopped Tomatoes
  • Balsamic Vinegar: For an extra tang to the sauce
  • Black Olives: For another layer of Mediterranean flavour
  • Herbs: Dried oregano goes into the sauce along with some rosemary sprigs which add so much flavour!
  • Cherry Tomatoes: I like to use the ones on the vine because they taste better AND look pretty
  • Basil Leaves: For serving

Overhead shot of a spoon in a baking dish of fish bake with basil

White bowl of fish and vegetable bake with bread on a marble background

Mediterranean Fish and Vegetable Bake Instructions:

  1. Roast the vegetables: Put the courgette, red onion and potatoes in a baking dish with oil and seasoning and roast for 30 minutes.
  2. Add the sauce and fish: Pour in the tomatoes, garlic, vinegar, olives and rosemary. Stir together then add the fish and tomatoes.
  3. Finish the bake: Place the bake back in the oven and cook for another 15 minutes.

Equipment you need to make this recipe…

Overhead shot of fish and vegetable bake with basil and a checked cloth

Portion of fish bake in a white bowl on a marble background

Expert tips for making this fish and vegetable bake:

  • If you want to prep part of this recipe ahead of time then you could roast the vegetables in the first step of the recipe and store them in the fridge until you want to eat. Then just follow the next two steps to finish the dish
  • The fish took about 15 minutes to cook with the rest of the ingredients but yours might need a little longer so check if it flakes easily and pop back into the oven for a couple of minutes if you need to

Want more? Try these other fish recipes!

 

Overhead shot of a white bowl of fish bake with crusty bread on a marble background

Mediterranean Fish and Vegetable Bake

This healthy one pan fish and vegetable bake is bursting with Mediterranean flavour from the tomatoes, olives and plenty of herbs. Serve with plenty of crusty bread.
5 from 6 votes
Print Pin Rate
Course: Main Course
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6 servings
Calories: 211kcal
Author: Amy

Ingredients

  • 2 Courgettes sliced
  • 1 Red Onion chopped into chunks
  • 300 g Baby Potatoes chopped
  • Olive Oil
  • 600 g White Fish Fillets cut into chunks
  • 2 cloves Garlic crushed
  • 2 400g tins Chopped Tomatoes
  • 1 tbsp Balsamic Vinegar
  • 100 g Black Olives
  • 1 tbsp Dried Oregano
  • 4 sprigs Rosemary
  • 150 g Cherry Tomatoes on the vine
  • Basil Leaves to serve
  • Salt and Pepper

Instructions

  • Heat the oven to 180°C/350°F. Put the courgette, red onion and baby potatoes in a large baking dish and drizzle with olive oil. Season well and place in the oven for 30 minutes.
  • Add the garlic, tinned tomatoes, vinegar, olives, dried oregano, rosemary sprigs and more salt and pepper, stir.
  • Nestle the fish pieces and cherry tomatoes into the sauce then put back in the oven for 15 minutes until the fish is cooked through. Serve with crusty bread and fresh basil leaves.
Nutrition Facts
Mediterranean Fish and Vegetable Bake
Amount Per Serving
Calories 211 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 50mg 17%
Sodium 515mg 21%
Potassium 1032mg 29%
Total Carbohydrates 21g 7%
Dietary Fiber 4g 16%
Sugars 7g
Protein 24g 48%
Vitamin A 9.8%
Vitamin C 50.1%
Calcium 9.9%
Iron 17.1%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

Nutrition information is an estimate and will vary depending on the exact ingredients used.
Did you make this recipe?Tag @amycookreport on Instagram and hashtag it #thecookreport!

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6 Comments

  • Reply
    Lias | Garlic & Zest
    16/05/2019 at 1:10 PM


    This is definitely my kind of healthy, easy dinner! I love those one dish meals and you’ve got such delicious Mediterranean flavors in this bake. Lovely.

  • Reply
    Julia
    16/05/2019 at 1:44 PM


    Mediterranean – style dinners are always welcome in our house so thanks for the inspiration!

  • Reply
    Toni
    16/05/2019 at 1:52 PM


    I really loved how flavorful this is! Such a delicious dinner for my family!

  • Reply
    Kate
    16/05/2019 at 2:39 PM


    These photos are absolutely breathtaking. I am making this tonight can’t wait!!

  • Reply
    Beth Pierce
    16/05/2019 at 2:44 PM


    Made this for dinner last night and had smiling faces all around the table! So much flavor; delicious!

  • Reply
    Veena Azmanov
    16/05/2019 at 3:16 PM


    This is surely a complete meal by itself. So delicious and divine. Love the yummy fish option and colorful veggies too.

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