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.
Made it yesterday - Tastes great
I'm really glad you enjoyed it, P Das.
What size is your baking dish?
I made this dish last night and it was a big success. Now I have another meal to serve during Lent.
That's awesome, Lisa! Thank you so much for taking the time to write.
Made this for dinner tonight and it was yummy. My dinner guest thought so too, and it actually smelled wonderful cooking, not fishy. Halved the recipe and used pollock, garlic, red onion, celery, grated carrot, grated sweet potato, and fresh green beans - basically for the veggies, I used what was on hand. You could get very creative with this one.
Thanks for a great recipe!
Lisa
Good for you Lisa! Cooking is all about adjusting to what you have on hand:). I'm so glad you enjoyed this dish.
Thank you for post. I love the pictures, they help a lot when cooking but i love the most the one where you are cooking 🙂
I'm glad to hear that, Daniel. Thanks for taking the time to write.
Hi Olga,
Is this fish recipe for the bigger clear rectangular deep dish, I think it's 9x13 or the smaller one?
Thank you for a wonderful recipe. I have subscribed to your website and im sure I will not be disappointed. We, my family, eat healthy, vegetable dishes. We do not eat red meat so you can understand how nice it is to find new, delicious recipes with a variety.
On a more personal note, I too am a nurse mom and wife and must admit the days are full. Dont know how you manage to offer such a good website, but happy I discovered it
Welcome, Suzanne! I'm so glad that you found my website and are finding it helpful. Thank you so much for taking the time to write. It means a lot to me.
Hi, great recipe! May I ask what brand is the small red baking dish?
I have no idea, Lina. Sorry.
Hi Olga. Firstly, I want to compliment you on your food blog and your writing style. It's is both informative and entertaining. Secondly, I wanted to share that this recipe reminds me of a method of cooking white fish which my Sicilian American family makes. It sort of a Mediterranean version of your dish. It uses fennel, onion, calamatta olives and Roma tomatoes and is baked over a bed of thinly sliced potatoes and bell peppers which have been partially per cooked. Everything goes in the oven and comes bubbly and delicious.
I will definitely try your recipe. Thanks again for your hard work. Your blog is my new favorite.
This looks so delicious 🙂
I have been on Natasha's kitchen and loved it but dunno why but your looks so warming and I quite like it more? 🙂
We live in Australia 🙂 so I'll have to share your site with my friends 🙂
My hubby is from USA... 🙂
But we are both russian 🙂
I hope to be trying all your recipes they all look amazing... If only I had more time!!! 😉
Look after yourself
Awww.... You're so kind:). Thank you so much for visiting my website and for sharing it with others. It's a pleasure to "meet you", Alina.
Thank you for a great recipe! Made it for my American friends and they loved it!!!
That's awesome, Liza! I make this dish quite often and we love it in our family.
Made this the other night and loved it! We used cod and paired it with mashed potatoes! Thank you for another amazing recipe! ))))
I'm so glad you liked it, Elizaveta. We love to pair it with mashed potatoes too:). It's my favorite way of serving it.
Hi Olga. Can I go with raw fish but not precook?
You can, but you will have to cook it longer and the finished dish will be much more watery, since the fish will exude some liquid while it's cooking.
Olga, have you ever tried adding zucchini to this dish? I LOVE zucchini, wondering if they will work out in this dish or turn into total mush? please let me know what you think. This will be my third time making this fish 🙂
I love zucchini too, but I think it would get mushy in this dish. However, maybe if you added it raw, it would be ok, but it will exude a lot of liquid as it cook and it would make the whole dish more watery.
lol i speled my name wrong its mila not mia lol
im starting to think of menu for easter cuz this year is my bday and easter on the same day and its on sunday so i need to make good menu! and i definitely making this fish! it is so good!
ur recipes is really good! i make like each day or week something new from ur site! 🙂
thanks for good recipes 🙂
Good for you, Mila! Making a menu already!
I'm so glad you are enjoying the recipes here.