Mediterranean Baked Fish Boats
These Mediterranean baked fish boats combine flaky white fish, zucchini, tomatoes, bell pepper, lemon, and herbs in individual parchment servings. They are naturally low carb, gluten-free, and ready in about 30 minutes.
Servings: 3 servings
Calories: 299kcal
Ingredients
- 3 white fish fillets about 4 to 5 ounces each
- 1 zucchini medium, thinly sliced or cut into ribbons
- ½ red onion small, thinly sliced
- 1 cup cherry tomatoes halved
- 1 red bell pepper thinly sliced
- 1 lemon
- 2 tablespoons olive oil divided
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt divided, or more to taste
- ¼ teaspoon black pepper divided
- 2 tsp fresh parsley or dill chopped, for serving
Instructions
- Preheat the oven to 400°F or 200°C.
- Cut three sheets of parchment paper, approximately 15 × 12 inches each. Fold the short ends of each sheet into an accordion shape, leaving enough flat space in the center for the vegetables and fish. Gather and secure both ends with oven-safe kitchen twine, then gently open the center to create a boat.
- Gently open the centers to form boat shapes, then place the parchment boats on a large sheet pan.
- Divide the zucchini, red onion, cherry tomatoes, and bell pepper among the three parchment boats. Drizzle with 1 tablespoon of olive oil and season with ¼ teaspoon salt and ⅛ teaspoon black pepper.
- Drizzle the vegetables with 1 tablespoon of olive oil and season lightly with salt and black pepper.
- Place one fish fillet over the vegetables in each boat. Season the fillets evenly with the oregano, paprika, garlic powder, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon black pepper. Drizzle with the remaining tablespoon of olive oil.
- Cut half of the lemon into thin slices and place one or two slices over each fillet. Squeeze the juice from the remaining half over the fish.
- Bake for 15 to 20 minutes, depending on the thickness of the fillets.
- Check that the fish flakes easily with a fork and reaches an internal temperature of 145°F or 63°C.
- Top with fresh herbs, if desired. Serve immediately with the vegetables and juices from the parchment boats.
Notes
- Cod, haddock, halibut, sea bass, tilapia, or another firm white fish works well.
- Slice the zucchini very thinly so it cooks at the same rate as the fish.
- Do not overfill the boats. Too many vegetables can release excess water and prevent the vegetables at the bottom from cooking properly.
- For extra flavor, add sliced olives, baby spinach, artichoke hearts, red pepper flakes, or a small pat of butter.
- Cooking time may vary depending on the type and thickness of the fish.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
Nutrition
Serving: 1serving | Calories: 299kcal | Carbohydrates: 13g | Protein: 37g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 85mg | Sodium: 491mg | Potassium: 977mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1800IU | Vitamin C: 94mg | Calcium: 62mg | Iron: 2mg | Net Carbs: 9g