Healthy One-Dish Rockfish Recipe - Easy Baked and Flavorful
This Healthy One-Dish Rockfish Recipe is light, flavorful, and perfect for weeknight dinners. Tender rockfish fillets bake alongside colorful vegetables, garlic, herbs, and lemon for a balanced, wholesome seafood dish that’s as easy as it is delicious.
Equipment
- Baking dish medium-sized
- Oven preheated to 400°F / 200°C
- Knife & cutting board
- Mixing bowl
- Aluminum foil optional
Ingredients
- 4 fresh rockfish fillets about 6 oz each
- 2 tbsp olive oil plus extra for drizzling
- 2 cloves garlic minced
- 1 lemon juice + slices for garnish
- 1 tsp paprika
- ½ tsp cayenne pepper optional, for a kick
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
- 1 cup cherry tomatoes halved
- 1 medium zucchini sliced
- 1 red bell pepper chopped
- 1 cup asparagus trimmed
- 2 tbsp fresh parsley or thyme chopped
Instructions
- Preheat Oven - Set oven to 400°F (200°C). Lightly oil a baking dish.
- Prepare Vegetables - Chop zucchini, bell pepper, cherry tomatoes, and asparagus. Place in the baking dish, drizzle with olive oil, season lightly with salt and pepper, and toss.
- Season Rockfish - Pat fillets dry. Rub with olive oil, garlic, paprika, cayenne, salt, and black pepper. Squeeze half a lemon over the top.
- Assemble Dish - Lay seasoned rockfish fillets over the vegetables. Top with lemon slices and herbs.
- Bake - Bake uncovered for 18-25 minutes, until the fish flakes easily with a fork (internal temp 145°F / 63°C).
- Serve - Garnish with parsley and a drizzle of lemon juice. Serve hot with quinoa, couscous, or a crisp green salad.
Notes
- Substitute rockfish with cod or halibut if unavailable.
- For a dairy boost, sprinkle Parmesan over vegetables before baking.
- Leftovers keep well in an airtight container for up to 2 days.