In today’s busy routine, we all look for a straightforward, fuss-free meal that’s as kind to our waistline as it is to our time. So, we are sharing a luscious recipe of baked oven fish with colorful veggies to give you a healthy twist in your weight loss journey. This dish is a must-have for all health enthusiasts as it provides a good dose of protein, vitamins, and omega-3 fatty acids. So, without wasting much time, let’s cook it!
| Ingredients |
| For The Fish Marinade: | For The Veggies: |
| 2 Fish Fillets (Tilapia, Salmon, Or Any Firm Fish) | 1 Cup Bell Peppers (Mixed Colors), Sliced |
| 1 Tablespoon Olive Oil | 1 Cup Zucchini, Sliced |
| 1 Teaspoon Turmeric Powder | 1 Cup Carrots, Sliced |
| 1 Teaspoon Red Chili Powder | 1 Cup Cherry Tomatoes, Halved |
| 1 Teaspoon Garam Masala | 1 Medium Onion, Sliced |
| 1 Teaspoon Ground Cumin | 1 Tablespoon Olive Oil |
| 1 Teaspoon Ground Coriander | 1 Teaspoon Cumin Seeds |
| 1 Tablespoon Lemon Juice | 1 Teaspoon Mustard Seeds |
| Salt To Taste | 1 Teaspoon Turmeric Powder |
| 1 Tablespoon Minced Garlic | Salt To Taste |
| 1 Tablespoon Grated Ginger | |
How To Make Baked Fish At Home?
When it comes to preparing fish in a fitness-friendly way, baking is the perfect cooking method. This recipe is simple to make and full of flavor and nutrition. Baking helps retain the natural flavors and nutrients of the fish and vegetables without adding extra unhealthy fats from frying. This makes this recipe a great option for those watching their calorie intake while still enjoying delicious meals.
So, let us check out the instructions for making this dish!
Instructions:
- Firstly, preheat your oven to 400°F (200°C).
- Then, in a bowl, mix all the ingredients for the fish marinade.
- Coat the fish fillets with the marinade and let them sit for at least 15-20 minutes.
- In a large bowl, combine all the sliced veggies.
- Add olive oil, cumin seeds, mustard seeds, turmeric powder, and salt. Mix well to coat the veggies for fish evenly.
- Further, line a baking tray with parchment paper or lightly grease it with olive oil.
- Then, spread the marinated veggies evenly on the tray.
- Place the marinated fish fillets on top of the veggies.
- Then, bake in the preheated oven for about 20-25 minutes, or until the fish is cooked and flakes easily with a fork, and the veggies are tender.
- Remove from the oven and let it rest for a few minutes.
- Lastly, serve the baked oven fish and veggies hot with a wedge of lemon on the side for extra flavor.
Additional Tips:
- You can adjust the spice levels according to your preference.
- Adding a few sprigs of fresh cilantro or mint before serving can enhance the flavor.
- Serve with a side of brown rice or quinoa for a complete meal.
Enjoy your healthy and flavorful Indian-style fish with veggies baked in the oven!
Nutritional Value Of Baked Fish
Fresh ingredients play a vital role in creating a wholesome meal that not only tastes delicious but also nourishes your body. According to the Washington State Department Of Health, fish is an excellent source of high-quality protein, essential omega-3 fatty acids, vitamins D and B2, calcium, phosphorus, iron, zinc, iodine, magnesium—the list goes on!
The veggies are rich in fiber, vitamins A and C, and potassium—vegetables provide antioxidants that help combat inflammation and promote healthy digestion. These nutrients support heart health, brain function, and muscle recovery—a true powerhouse for overall well-being.
So, the approximate nutritional value of 100gm of baked oven fish is:
| Calories | 135 kcal |
| Protein | 10.1 g |
| Fat | 7.8 g |
| Carbohydrates | 4.9 g |
| Fiber | 1.5 g |
| Sugar | 2.7 g |
| Vitamin A | 1600 IU |
| Vitamin C | 25 mg |
| Vitamin D | 1.5 µg |
| Vitamin E | 0.3 mg |
| Vitamin K | 1.2 µg |
| Calcium | 15 mg |
| Iron | 0.35 mg |
| Potassium | 250 mg |
Please note that these values are still rough estimates and can vary depending on the exact quantities and types of ingredients used.
Health Benefits Of Baked Fish Recipes
The ingredients of this recipe, from fish to veggies, create a balanced meal that fuels your body with essential nutrients for optimal performance both inside and out. Let’s see what are its health benefits:
1. High in Protein: The fish provides a high amount of protein, which is essential for building and repairing tissues, making enzymes, and supporting overall growth and development.
2. Rich in Omega-3 Fatty Acids: Fish, especially types like salmon, are rich in omega-3 fatty acids, which are good for heart health, reduce inflammation, and support brain function.
3. Loaded with Vitamins and Minerals: The fish with vegetables (bell peppers, zucchini, carrots, cherry tomatoes, and onions) are packed with vitamins A and C, which boost your immune system and improve skin health. These veggies also provide essential minerals like potassium, which helps regulate blood pressure and calcium for strong bones.
4. Low in Calories: So, is fish good for weight loss? Yes! This dish is low in calories, making it a great option for weight management without sacrificing taste.
5. High in Fiber: The vegetables add a good amount of fiber, aiding digestion and helping you feel full longer, which can prevent overeating.
6. Antioxidant-Rich: The spices (turmeric, garlic, ginger) and veggies are rich in antioxidants that fight free radicals, reducing the risk of chronic diseases and promoting overall health.
7. Healthy Fats: Olive oil in this baked fish recipe provides healthy monounsaturated fats, which are good for heart health and help reduce bad cholesterol levels. As per NCBI, fish is recommended as a part of a healthy diet, and it is considered to be a key component of a cardio-protective diet.
8. Anti-Inflammatory Properties: Spices like turmeric and ginger have powerful anti-inflammatory properties, which can help reduce inflammation and improve joint health.
9. Supports Eye Health: The high levels of vitamin A from carrots and bell peppers are great for maintaining good vision.
This recipe is a balanced, nutritious meal that supports heart health, boosts your immune system, aids digestion, and provides essential nutrients for overall well-being. Plus, it’s delicious and easy to prepare!
Other Healthy Fish Recipes From Fitelo!
Check out these delicious and nutritious fish recipes from Fitelo’s kitchen to fuel your fitness journey in a flavorful way!
1. Grilled Fish
This recipe is a delicious and healthy option, rich in lean protein and omega-3 fatty acids, which support heart health and brain function. It’s a versatile dish that can be seasoned with various herbs and spices, making it both flavorful and nutritious.
2. Fish Fry For Weight Loss
When prepared with minimal oil and healthy spices, Bengali fish fry is a flavorful and protein-rich dish that can support weight loss efforts. Its lean protein content helps keep you full longer, reducing the urge to snack between meals. Try the recipe!
3. Mahi Mahi Fish
Mahi Mahi is a lean, protein-rich fish known for its mild flavor and firm texture, making it a versatile choice for various healthy recipes. It’s also packed with essential nutrients like omega-3 fatty acids, vitamins, and minerals that support overall well-being. Check out the recipe!
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Frequently Asked Questions
Is It Healthy To Eat Baked Fish?
Yes, baked fish with vegetables recipe is a healthy choice as it is high in protein, low in calories, and a great source of omega-3 fatty acids, which are beneficial for heart health. Just be mindful of the seasoning and avoid excessive use of butter or oil for baking.
What Kind Of Fish Is Best To Bake?
White fish such as cod, haddock, or tilapia are great options for baking as they have a mild flavor and flaky texture that works well with various seasonings and sauces. Salmon and trout are also delicious when baked and are rich in omega-3 fatty acids.
Is Baked Fish Easy To Digest?
Baked fish is generally easy to digest due to its tender texture and high protein content. Baking also allows the fish to retain its natural juices, making it easier on the digestive system than fried or heavily sauced fish dishes.
Is Baked Fish Good For Weight Loss?
Yes, baked fish can be great for weight loss. It’s high in protein, low in calories, and a good source of essential nutrients, making it a satisfying and healthy option for those looking to manage their weight. Additionally, baking the fish instead of frying it lowers the calorie count, making it a healthy choice for weight loss.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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