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Baked fish

Baked Fish with Summer Vegetables


4 servings (1 serving = 3 ounce fillet of fish and 1 cup vegetables)


  • 4 3-ounce fillets of fish (cod, halibut, salmon, snapper, sea bass, etc.)
  • 1 summer squash sliced
  • 2 cups small broccoli florets
  • 3 cloves garlic finely chopped
  • 1 tablespoon canola oil or avocado oil
  • 1/4 teaspoon fine sea salt
  • 4 sprigs fresh herbs, such as oregano, thyme, rosemary, or basil
  • 1 small shallot finely chopped
  • Nonfat milk (enough to completely cover the 4 fish fillets while soaking)


  1. Preheat the oven to 400°F.
  2. Rinse the fish fillets in running water. Pat dry.
  3. Soak the fillets in nonfat milk for 20 minutes. Drain and pat dry. Discard the used milk.
  4. While soaking the fillets, cut parchment paper or foil into four 12-inch squares and arrange them on a work surface. Fold each piece in half to form a crease down the middle.
  5. Divide squash among the squares, arranging it just to the right of each crease. Top squash with broccoli and garlic, then drizzle with olive oil and sprinkle with salt.
  6. Arrange one fillet on top of each pile of vegetables, then season fillets with salt. Top each fillet with an herb sprig and some of the chopped shallots.
  7. Wrap up each square of paper or foil to form a sealed pouch. Transfer pouches to a baking sheet and bake until the fish is cooked through, about 20 minutes. Set aside to let cool for 3 to 4 minutes, then cut pouches open and serve immediately. If desired, serve with a small side of quinoa.

Nutrition Information

Calories: 231 | Total Protein: 43.5g | Total Carbs: 7g  | Total Fat: 2.6g

Source: Recipe modified from:

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