Roasted Whitefish With Vegetables

We make this dish often in my family, though we often substitute different fish and vegetables depending on what we have on hand. This is a recipe that is impressive enough to serve to guests, but yet can be put together and cooked in about one-hour’s time. Choose firm textured fish fillets such as grouper, cod or sea bass for this recipe, at least one inch thick.

You can substitute other vegetables for the ones given, but I would always use the potatoes and tomatoes. Other options I would suggest are onions, leeks, mushrooms, spinach, or artichokes. Although this is a healthy low fat dish, it is quite filling, so all that is needed to round out the meal would be a fresh, crisp salad and perhaps some crusty rolls.

Buon Appetito!
Deborah Mele 

Roasted Whitefish With Vegetables

Roasted Whitefish With Vegetables

Yield: Serves 4
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes

A light, healthy, yet filling complete seafood meal all in one dish.


  • 2 Pounds Of Firm White Fish Fillets
  • 4 Small Baking Potatoes
  • 8-10 Ripe Plum Tomatoes
  • 1/2 Cup Tasty Black Olives
  • 2 Tablespoons Capers
  • 2 Tablespoons Olive Oil
  • 1 Teaspoon Fresh Chopped Rosemary
  • 1 Teaspoon Fresh Chopped Thyme
  • 1/2 Cup Fresh Chopped Parsley
  • Salt And Pepper


  1. Preheat oven to 400 degrees.
  2. Begin by chopping the potatoes into one half to three quarter inch dice and placing them into a baking dish large enough to later lay the fish fillets side by side.
  3. Add one tablespoon of the oil, half the rosemary and mix well to coat, then add salt and pepper to taste.
  4. Bake the potatoes for about 15 minutes or until they begin to brown and are almost cooked through.
  5. While the potatoes cook, core and chop the tomatoes into coarse pieces, slice the artichokes thinly, and slice the olives if you have chosen pitted ones.
  6. Once the potatoes are ready, remove them and set aside.
  7. In the baking dish, first lay side by side the fish fillets, and then layer on top of them, the potatoes, tomatoes, olives and finally the capers.
  8. Sprinkle with the rest of the rosemary and the thyme, and season with salt and pepper.
  9. Drizzle with the remaining olive oil, cover the dish with a lid or aluminum foil, and return the dish to the oven.
  10. Bake for about 25-30 minutes more, or until the fish flakes easily with a fork, and the vegetables seem tender.
  11. Be careful not to overcook, as the fish should remain moist.
  12. Occasionally during the cooking period baste the top with the juices that will accumulate, without disturbing the fish.
  13. Divide each portion of fish onto a plate with a helping of the vegetables on top, and a drizzle of the pan juices.
  14. Sprinkle with the fresh chopped parsley and serve.
Nutrition Information:
Yield: 4 Serving Size: 1/2 pound
Amount Per Serving: Calories: 364Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 107mgSodium: 453mgCarbohydrates: 37gFiber: 6gSugar: 6gProtein: 32g

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One Comment

  1. As I get older (70) I realize I need to eat more healthy foods. I have never been a fan of fish, living in the middle of the country , where fried catfish is the popular fish dish. I have to say you are changing my mind. There are some great fish recipes on this site. I love the Tilapia with roasted tomatoes and capers. I really enjoy your site. Keep it up and many blessings to you.

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