Baked White Fish and Vegetables

6 servings 100 minutes


  • 2 1/2 lbs of firm white fish (tilapia, swai , cod, etc)
  • 2-3 Tablespoons of vegetable oil
  • 2 large onions (sliced)
  • 3 cups of cut vegetables (carrots, celery, bell peppers)
  • 4 chopped tomatoes or 1 cup of tomato sauce
  • 3 5 garlic cloves (minced)
  • salt and pepper to taste
  • 1 2 Tablespoon of low fat sour cream or yogurt (optional)

You can do all the prep work ahead of time, assemble the fish and vegetables in the baking dish and store in the refrigerator until you’re ready to bake it. In that case, you will need to bake this dish longer, 40-50 minutes.

Baked White Fish and Vegetables


Download Recipe