The juiciest, most tender baked white fish with vegetables, using just about any firm white fish that you'd like - cod, tilapia, haddock, bass, catfish, grouper, etc. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and fresh herbs.
The succulent and tender white fish is baked together with a great abundance of vegetables - onions, carrots, celery, bell pepper, tomatoes, garlic and fresh herbs. All the flavors meld together in one delicious dish. This will satisfy your cravings for something hearty, but still leave you feeling light and healthy.
This is another dish from my childhood. My Mom used to make it all the time and I still love it so much and make it quite often. I love how juicy the fish is in this recipe and it's also great that you can use so many different varieties of fish and they all work so well.
You can do all the prep work ahead of time and you will only have to bake it. This is a perfect option for a make ahead meal for a busy day. Isn't that a fantastic option? This also why it's an excellent choice for a stunning company dinner.
What Kind of Fish Should You Use?
White Fish is not a type of fish, here I am referring to a mild, firm white fish. There are so many different varieties available and most of them work great in this recipe.
One of my favorites is cod, but I've used many different types of white fish over the years. Other white fish options: haddock, tilapia, swai, bass, grouper, catfish, snapper, whiting, etc. You can use fresh or frozen fish, just thaw it completely before using.
What Vegetables Are Best To Bake With the Fish?
Oh, just look at all those colorful vegetables! I really love having an abundance of vegetables in this recipe, but if you prefer, you can add less vegetables.
I am using onion, celery, carrots, bell pepper, tomatoes, garlic and herbs.
Preparing the Vegetables
- Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press.
- Peel and grate the carrots, thinly slice the celery and julienne the bell pepper.
- Remove the seeds from the tomatoes and grate the tomatoes on a box grater. This is a really neat trick to quickly "puree" the tomatoes and remove the skin at the same time. Instead of grating the tomatoes, you can put them through the food processor or blender, or even chop the tomatoes.
- If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato puree, or tomato sauce. I think the grated fresh tomatoes has the best flavor and texture. Not only are the fresh tomatoes less acidic and have a sweeter flavor, but they create a really delicious "sauce" for the vegetables.
Preparing the Baked White Fish With Vegetables:
- Preheat the oven to 350 degrees Fahrenheit.
- Cut the fish into smaller pieces and blot it dry with a paper towel to get rid of excess moisture. Season with salt, ground black pepper and any of your favorite spices and herbs to flavor the fish.
- Heat oil in a skillet and cook the fish for about 2-3 minutes per side. It should still be partly raw in the center. Cook the fish in batches until it's all partly cooked. Transfer the fish to a plate while you prepare the vegetables.
- In a large skillet, cook the onions, carrots, and celery, seasoning with salt and ground black pepper to taste, for 5-7 minutes, until the vegetables soften.
- Add the bell pepper, tomatoes and garlic. Season with salt and pepper as well and more dry herbs and seasoning that you like. Cook for another 8-10 minutes.
- Add the fresh herbs once the vegetables are off the stove.
Why the Extra Step of Precooking the Fish and Vegetables Before Baking?
I know it may seem like a complete waste of time, but believe me, this is actually a really important step. First of all, sautéing the fish and the vegetables will add extra flavor to the overall dish and it will have a much better taste. Second, the vegetables and the fish cook at different rates and the fish would be completely overcooked LONG before the vegetables would become tender.
I sear the fish very quickly on both sides. The fish is still raw in the center when you put it in the oven. Also, if you would put the fish in the oven raw, it will exude a lot of excess liquid, which it doesn't when you sear it on higher heat in a skillet. Otherwise, the dish would be quite watery. Sautéing the vegetables in a skillet first creates caramelization, brings out the natural sweetness of the vegetables and significantly cuts down on the cooking process.
Baking the Fish and Vegetables
- Spread half of the vegetables on the bottom of the baking dish that you will be using. It really doesn't matter what kind of baking dish you use as long as it's rimmed, deep and can be covered. You can use aluminum foil to cover it.
- Place a layer of fish over the vegetables.
- Spread the remaining vegetables over the fish.
- Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables. This step is completely optional, but I think it adds a nice creaminess on top of the fish and vegetables, but you can completely omit it, if you prefer.
- Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes.
We are basically heating it all up evenly all the way through to the center, and then only waiting for the fish to cook through, which doesn't take long at all. The vegetables are already cooked.
Making the Fish and Vegetables in Advance
You can also do all the prep work ahead of time, assemble the fish and vegetables in the baking dish and store in the refrigerator until you're ready to bake it. In that case, you will need to bake this dish longer, 40-50 minutes.
PrintBaked White Fish and Vegetables
The juiciest, most tender baked white fish with vegetables, using just about any firm white fish that you'd like - cod, tilapia, haddock, bass, catfish, grouper, etc. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and fresh herbs.
- Prep Time: 30 minutes
- Cook Time: 70 minutes
- Total Time: 100 minutes
- Yield: 6 1x
- Category: Main Course
Ingredients
- 2 ½ lbs of firm white fish (tilapia, swai, cod, etc)
- 2 - 3 Tablespoons oil (grape seed (avocado, olive, sunflower, etor butter)
- 2 large onions (sliced)
- 3-4 carrots (grated)
- 2-3 celery stalks (sliced)
- 4 to matoes (seeded and grated or chopped)
- 1 large bell pepper (julienned)
- 3-5 garlic cloves (minced)
- salt (ground black pepper)
- 1-2 Tablespoon mayonnaise (sour cream or yogurt, optional)
- ½ - 1 Tablespoon fresh parsley (dill, basil, minced)
Instructions
- Cut the fish into smaller pieces and blot it dry with a paper towel to get rid of excess moisture.
- Heat about ½ - 1 Tablespoon of oil in a nonstick skillet over high heat, season the fish on both sides with salt, ground black pepper and any combination of your favorite seasonings.
- Cook the fish for about 2-3 minutes per side. It should still be partly raw in the center. Cook the fish in batches until it's all partly cooked. Transfer the fish to a plate while you prepare the vegetables.
- Preheat the oven to 350 degrees Fahrenheit.
- Prep all the veggies. Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press. Peel and grate the carrots, thinly slice the celery and julienne the bell pepper. Remove the seeds from the tomatoes and grate the tomatoes on a box grater. Instead of grating the tomatoes, you can put them through the food processor or blender, or even chop the tomatoes.If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato puree, or tomato sauce.
- Heat another Tablespoon of butter or oil on medium high heat and add the onions, carrots and celery to the skillet. Season with salt and ground black pepper. Cook for 5-7 minutes, until the vegetables soften.
- Add the bell pepper, tomatoes and garlic. Season with salt and pepper as well and more dry herbs and seasoning that you like. Cook for another 8-10 minutes. Add the fresh herbs once the vegetables are off the stove.
- Spread half of the vegetables on the bottom of the baking dish that you will be using. Place a layer of fish over the vegetables. Spread the remaining vegetables over the fish.
- Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables. This step is completely optional.
- Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes. We are basically heating it all up evenly all the way through to the center, and then only waiting for the fish to cook through, which doesn't take long at all. The vegetables are already cooked.
Notes
You can do all the prep work ahead of time, assemble the fish and vegetables in the baking dish and store in the refrigerator until you're ready to bake it. In that case, you will need to bake this dish longer, 40-50 minutes.
What To Serve With the Fish
My favorite side dishes with this fish dinner:Long Grain Rice
This is an updated version of the Baked White Fish and Vegetables recipe that was published originally on January 13, 2014. The recipe is the same with updated pictures.
Do you serve this over something? I believe I saw a post that you made rice pilaf with something but I dont think I saw a recipe on your blog of rice pilaf ? I was wondering if you have a good recipe for a rice pilaf....
Oh my goodness, this looks delicious. I can not wait to try it this weekend 🙂
Looks yummy! Definitely on my to-do list this week! Just a quick question - do you put 2 carrots sliced and then 3-4 carrots grated as stated in ingredients?
Hi Natalie,
That was a typo. Just 3-4 shredded carrots, not 2 carrots sliced (that was supposed to be 2 onions sliced). I fixed it. Thanks for pointing it out to me.
Mmmmm.... Totally the kind of dish I would enjoy! Thanks for the recipe!
Yay! Enjoy:). I'm glad this dish caught your eye.
Yum! 🙂 I'm not much of a fish person myself, but this looks incredible! 🙂 Thank you for all of your wonderful recipes for us mere mortals. 🙂
Thanks, Majorie. -from another mere mortal:).
Oh wow. This looks amazing. I'm going to have to buy fish this week. I make similar (Love the tilapia fish), except I've only used onion, carrots, and tomato paste. We are trying to incorporate more veggies in our foods, and I can tell that this dish will definitely be a favorite. The picture speaks so much flavor and aroma as soon as I saw it. Thanks
Well, vegetables and I are great pals. I try to incorporate as many as I can into almost all my dishes. I just love them so much.
Made it today, loved it! Thank you
Wow! That was fast! I'm so happy to hear that, Natalya.
Omgoodness I cant wait to make it!! Thank you for making it soooo simple! (;
Simple dishes are the best in my opinion:).
I have the same baking dish...exactly the same and I love it! your recipe in it looks lovely :)) I will have to give it a try…looks delish!!
I love it too:).
I hope you enjoy the fish and vegetables, Tina.
I've been making this recipe for some time, but I never used celery, I wonder if the celery gives it a different taste??
Well, it's not going to make a mind-blowing difference in taste, but I do like the addition to this dish. It adds a great texture and nice mild, aromatic flavor. Of course, it's a matter of presence, as all things food related are.
This looks absolutely delicious! And you have answered my question on what to make for dinner, again!! 🙂
I made this for dinner and it was delicious! My mom used to make something similar (with less veggies) but I totally forgot about this dish. The added veggies were wonderful and definately better to have more! The only thing I added was a tablespoon or two of tomatoe paste, as I like a little more tomato flavor/sauciness.
Thanks for the great recipe, Olga!!
I forgot to add...hubby raved about it and my two year old toddler even ate all of his portion. That's a true passed test! 😉
That is so awesome, Lana! Thanks for taking the time to write. I was thrilled to hear such a great review.
How cool:). Glad to hear it, Lana! Enjoy.
This recipe looks so delicious! I can't wait to try it out. How do you come up with such great recipe ideas?
This particular one we've been making for years in our family, Natalya. Cooking and food are a passion of mine, and something I really enjoy, so it's only natural for me to come up with many different combinations. I'm so glad you this recipes attracted your attention.
This looks so yummy . My husband likes to go fishing, so we always have fish at home, i will definitely make this at sometime. I absolutely LOVE that baking dish, where did u find that? Thank u for all urge recipes 🙂
That's awesome, Elena! My husband doesn't fish, but we both enjoy seafood very much:).
I bought the baking dish at Home Goods.
That looks incredible! Definitely will be trying. Love the baking dish too!
Thanks, Julia. I love it too. It can be used for so many recipes and it looks so classy too.
Wow, Olga, this was great! I made a smaller portion because I was only cooking for my husband & I. Hubby licked his plate clean and said he wished there was more! He also said you (he knows your website) never dissapoint! Haha. Thanks again!
Wow! That's pretty awesome:). I just love your comment. It made my day:).
Thank you Olga for another great recipe!
You're welcome, Tatyana. Enjoy:).