Healthy Mediterranean white fish dinner

📝 Ingredients (Serves 2–3)

🐟 For the Fish:

• 2 white fish fillets (sea bass, cod, haddock, or snapper)

• 2 tbsp olive oil

• 1 lemon (zest + juice)

• 2 garlic cloves, minced

• 1 tsp dried oregano

• Salt and freshly ground black pepper

🍅 For the Roasted Veggies:

• 1 red onion, sliced into wedges

• 1 red bell pepper, sliced

• 1 courgette (zucchini), sliced into half-moons

• 8–10 cherry tomatoes

• 10 pitted Kalamata olives (optional)

• 1 tbsp olive oil

• 1 tsp dried thyme or rosemary

• Salt and pepper, to taste

🌿 To Serve:

• Fresh parsley or dill (chopped)

• Extra lemon wedges

• Optional: Crumbled feta or a drizzle of tzatziki

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👨‍🍳 Instructions

1. Preheat Oven
   Set oven to 200°C (180°C fan) / 400°F.

2. Marinate the Fish
   In a bowl, mix olive oil, lemon juice + zest, garlic, oregano, salt, and pepper.
   Place fish fillets in the marinade and let sit for 15–20 minutes while you prep the veggies.

3. Prepare the Veggies
   Toss all chopped vegetables with olive oil, thyme, salt, and pepper. Spread them out on a baking tray.

4. Roast Veggies First
   Roast the veggies for 15 minutes to get a head start, allowing them to caramelize slightly.

5. Add Fish
   After 15 minutes, remove tray and push veggies to the side. Place the marinated fish on the tray. Spoon any remaining marinade over the fish.

6. Bake Everything Together
   Return to oven and roast for another 12–15 minutes, or until fish is cooked through and flakes easily with a fork.

7. Garnish & Serve
   Top with fresh herbs, a squeeze of lemon, and optional feta or tzatziki. Serve warm.

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⚡ Nutrition (Per Serving)

• Calories: ~320

• Protein: ~30g

• Carbs: ~10g

• Fat: ~20g (mostly from olive oil)

• Gluten-Free: ✅

• Low-Carb & High-Protein: ✅

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🧠 Why It’s Great for Weight Loss

• High in lean protein = muscle-friendly and satisfying

• Loaded with antioxidant-rich veggies

• Low in carbs but high in flavor

• Easy to portion and batch prep