Recipe: Roasted Fish and Veggies

This one-pan dinner is easy and nutritious. Roast tender, mild halibut alongside a rainbow of dense vegetables. Beets, Brussels sprouts, radishes, onions, and green beans create a flavorful, crunchy meal that’s good for you.

Prep time: approximately 15 minutes
Cook time: approximately 45 minutes
Total time: approximately 1 hour
Serves: 4
Serving size: 6 ounces fish, approximately 1½ cups vegetables

Ingredients

• 1 large yellow beet, trimmed
• 1 large red beet, trimmed
• 1 pound radishes, trimmed
• 1 pound Brussels sprouts, trimmed
• 8 ounces green beans, trimmed
• 1 medium red onion, trimmed
• 2 tablespoons extra light olive oil, divided
• 1 teaspoon salt-free Italian seasoning, divided
• ¼ teaspoon salt, divided
• ¼ teaspoon black pepper, divided
• 1½ pounds halibut filet, patted very dry

For serving:

• 1 lemon, cut in wedges (optional)

Instructions

Preheat oven to 425°F. Line an 18x26 inch baking sheet (or two 18x13 inch sheets) with parchment paper.

Cut the beets and radishes into bite-sized chunks. You can keep any small radishes whole. Cut the Brussels sprouts and green beans in half. Cut the red onions into four equal pieces. Add the vegetables to a large mixing bowl with about 1½ tablespoons of oil, ¾ teaspoon Italian seasoning, and most of the salt and pepper. Mix well. 

Put the green beans in a bowl and set aside. Spread the other veggies in a single layer on the baking sheet. Bake the vegetables in the oven for 25 minutes. 

Cut the halibut filet into 4 equal strips. Rub them with the remaining oil and sprinkle with remaining Italian seasoning, salt, and pepper. 

After 25 minutes, take the pan out of the oven. Push the vegetables to one side of the sheet. Add the fish and greens beans to the other side. Roast for another 15–20 minutes. The fish should flake easily with a fork, and the flesh should be opaque (not translucent). Measure the internal temperature of the fish with a meat thermometer. Insert it into the center of the fish, which is the thickest part of the filet. The fish is ready when the temperature reaches 140–145°F. 

To serve, plate vegetables first, then place fish on top of the vegetables. Season with additional salt and pepper. Serve with lemon wedges, if desired. 

Recipe Notes:

• Halibut is a lean, mild, white flatfish with firm, meaty flesh.
• Cut the veggies about the same size and thickness as the fish, so they cook evenly.
• If you’d like to use other vegetables, choose ones with similar density. Carrots, sweet potatoes, parsnips, and whole shallots are great options.
• If you don’t have a salt-free Italian seasoning blend, combine ⅛ teaspoon of each of the following dried herbs: basil, oregano, and parsley.
• If you use frozen halibut, thaw it completely in the fridge overnight. Pat it very dry before cooking to improve browning and flavor during roasting.
• You can swap the halibut for swordfish or tuna, if you like.

Nutrition Facts per Serving

Calories: 330 / Total Fat: 9g (12% DV) / Saturated Fat: 1.5g (8% DV) / Trans Fat: 0g / Cholesterol: 85mg (28% DV) / Sodium: 650mg (28% DV) / Total Carbohydrate: 29g (11% DV) / Dietary Fiber: 8g (29% DV) / Total Sugars: 7g / Added Sugar: 0g (0% DV) / Protein: 39g / Vitamin D: 8mcg (40% DV) / Calcium: 90mg (6% DV) / Iron: 2mg (10% DV) / Potassium: 1620mg (35% DV)

Allergen Statement: Contains fish.