Fish and Veggie Casserole
Basic Information
- Servings: 4
- Serving Size: 1 cup
- Difficulty: 3
- Budget: 3
- Prep Time: 20
- Cook Time: 35
- Total Time: 55
- Meal Type: Breakfast
Diet Types
- Keto
- Atkins
- Low-Carb
- High-Protein
- Paleo
- Whole30
- Gluten-Free
- Mediterranean
- DASH
- Intermittent Fasting
- Dukan
- South Beach
- Zone
- Pescatarian
- Flexitarian
- Blue Zones
- Halal
- Kosher (if fish is certified)
Equipment
- - Baking dish
- - Large skillet
Ingredients
- 1 lb white fish (e.g., cod), cubed
- 4 cups mixed veggies (e.g., zucchini, bell peppers)
- 1 onion , chopped
- 2 tablespoons olive oil
- 1 teaspoon thyme
- - Salt and pepper to taste
Directions
- - Preheat oven to 375°F (190°C).
- - Heat 1 tablespoon olive oil in a skillet over medium heat, sauté onion and veggies for 5-7 minutes until tender.
- - Transfer veggies to a baking dish, add fish, drizzle with remaining oil, sprinkle with thyme, salt, and pepper; bake for 25-30 minutes until fish is flaky (145°F/63°C).
- - Serve 1 cup per portion warm.
Storage
Refrigerate in an airtight container for up to 2 days. Reheat in oven or microwave.
Nutrition
- Calories: 320
- Protein: 32g
- Fat: 16g
- Carbs: 8g
- Fiber: 0
- Sugar: 0
- Sodium: N/A
- Cholesterol: N/A