Super Healthy Baked Fish With Vegetables Recipe

So, remember my obsession with eating fish? (The bengali that I am!) I absolutely love fish, both freshwater and seawater fish. However, more often than not, there is likely to be freshwater fish at home.

The recipe for baked fish, is one mega super healthy recipe (remember the waistline? 🙁 ) that I tried making a couple of days back. The good part, if you are on a diet, this baked fish recipe takes care of your protein and vegetable fix for one meal. (I know, you can thank me later!)

Healthy Baked Fish with Vegetables

Healthy Baked Fish with Vegetables


4 Firm White Fish Fillets ( You can also use Rohu,  Katla, Bhetki or Surmai )

One Tomato (Sliced Super Thin)

One Onion (Sliced Very Thinly)

1/3rd of the long and thin variant of Eggplant: 120 grams (Again, thinly sliced)

Salt & Pepper to Taste

Oregano & Italian Seasoning to Taste

A Dash of Olive Oil

One Clove of Garlic (Grated) Optional

Lime Juice To Taste


Follow the recipe carefully. This is the dummy’s guide to baked fish! 😀

  1. Put the fish in a bowl and lightly mix with salt, pepper, lime juice, grated clove of garlic, oregano and Italian seasoning along with a dash of olive oil (half a teaspoon max, I made it without the oil and it tasted fine too! :D) and leave it to rest for 5 minutes
  2. In the meanwhile, as your fish rests, take an aluminium foil and line the bottom of a flat baking dish. Make sure the aluminium foil is long enough to double up and cover the fish when it is baking, making a sort of hidey hole for the fish!
  3. Next, we place the vegetables on the foil lined tray. Place 4 rows of Eggplant, place 4 rows of Onions on top of the egg plant and finally place 4 rows of tomatoes on top of the onions (Making a sort of a vegetable pyramid!) Season the vegetables with salt, pepper, lime juice, oregano and Italian seasoning
  4. Next, place the 4 pieces of fish on top of the vegetables (Makes for an even taller pyramid)
  5. Place vegetables on the fish, completely covering the fish. However, this time in reverse order (Tomatoes, Onions and Eggplant) Since I had more veggies, I lined them on the sides as well
  6. Using the rest of the aluminium foil, cover the entire vegetable and fish pyramid thoroughly, tucking in the sides to make it a parcel. Note: Do this right, since both the fish and the vegetables will release water and trapping the water in the aluminium parcel  keeps the fish super moist and soft. Else it will tend to be dry and chewy.
  7. In a 180 degree C pre-heated oven, bake for 15-18 minutes. Once the time is up, don’t take the fish out and instead let it rest in the warm oven for another 5 minutes
  8. Take the fish out of the oven and unwrap your super healthy baked fish and vegetable parcel
  9. Serve with steamed or herb rice and a light salad of shredded lettuce, bean sprouts, broccoli and onions, dressed with mayonnaise and pepper
Baked Fish Heaped with Vegetables

Fish with vegetables, all piled up and ready for the oven!

Cooking Level: One, who doesn’t burn boiled eggs and can make a decent serving of Maggi! 😉

When to try this recipe out:

  • You are on a diet
  • You are craving fish
  • You are on a diet and craving fish
  • You want a light and quick meal, but one that is packed with nutrients and is low on calories
  • You want some soul food

Considering that you can make this without oil, this is one super awesome recipe for people on a diet. Your nutritionist, will absolutely love such recipes!

Additionally; fish by itself, is very good for your health. We absolutely swear by the health benefits, and have compiled the benefits of eating fish in one useful post!

P.S: This recipe works well with white wine (Ta daaa! We all need our wine fix, don’t we?) 🙂

I was asked, what do you want to be when you grow up? As a kid I answered that I wanted to be a good person. It was only recently that I realized that all I want to do, is eat good food. And make good food, since; for me, and I quote George Bernard Shaw - "There is no love sincerer, than the love of food."

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Posted in Diet Recipes, Fish, Food Love, Recipes