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Easy baked white fish with vegetables

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Easy baked white fish with vegetables in a red casserole dish with a wooden spoon scooping out some fish

 This is one of our favorite fish recipes! Easy Baked White Fish with Vegetables is baked in between layers of nutrient-rich vegetables like onion, carrots, celery, peppers, tomatoes, and fresh herbs. The result is a flaky white fish that’s tender and flavorful. Give it a try and enjoy a comforting and healthy meal!

A succulent and tender white fish is baked along with a generous amount of vegetables, such as onions, carrots, celery, bell pepper, tomatoes, garlic, and fresh herbs. All the flavors blend together to create a scrumptious dish that satisfies your hearty cravings yet still leaves you feeling light and satisfied. It will leave you wanting to add this to your list of favorite recipes. The recipe is packed with vegetables, making it healthy, yet even children love the delicious flavors of this dish.

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What type of white fish fillets can you use?

Here are a few great options. You mostly want to choose firm white fish (you can use fresh fish or thawed fish). The best kind of fish, in my opinion, is swai fish. It is affordable and has a mild flavor.

  • swai
  • cod fillets
  • tilapia 
  • sea bass
  • grouper

Enjoy this easy-baked white fish with fresh, no-knead crusty bread

Tools you will need

This recipe is made of simple ingredients you can easily find in your local grocery store. My entire family loves this delicate fish recipe over creamy mashed potatoes, crispy new potatoes, sweet potatoes, or long-grain rice. This recipe for easy baked fish is perfect for meal prep for busy weeknights, dinner parties, or any occasion where you need a whole dish that everyone will love. 

ingredients laid out on a granite countertop to make easy baked white fish with vegetables such as: swai fish fillets on parchment paper, celery ribs, fresh parsley, carrots, bell peppers, onion, garlic, mayonnaise, and tomato puree

Ingredients

  • 2 1/2 pounds swai fish 
  • 2-3 tablespoons oil (olive oil, ghee, grape seed, avocado)
  • 2 large onions – thinly sliced
  • 4 carrots grated
  • 3 celery stalks
  • 4 tomatoes- grated without skins (or 12 oz of tomato puree)
  • 1/2 cup milk or broth
  • 3 large bell peppers (red bell pepper, yellow bell pepper, orange bell pepper)
  • 4 cloves of fresh garlic (pressed)
  • salt and pepper 
  • Vegeta seasoning (optional)
  • 2 tablespoons mayonnaise – you can also use Greek yogurt or sour cream
  • 1/2 bunch chopped fresh parsley

How to make baked white fish with vegetables

Pat dry the fish with a paper towel to remove excess moisture. (Im using swai fish)

Pour oil into a large nonstick skillet, just enough to cover the bottom (about a tablespoon). Place on medium-high heat to warm up.  Season the fish on both sides with salt and ground black pepper. Be light-handed with the salt on the fish. 

Sear the fish for about 2-3 minutes on each side. It should still be partly raw in the center. Cook the fish in batches until it’s all partly cooked. Transfer the fish to a plate while you prepare the vegetables.

seasoned swai fish sautéing in a black skillet on the stove

Peel and halve the onions then thinly slice them, julienne the bell peppers, and slice the celery into thin strips. Clean and grate the carrots as well as the tomatoes. The skin of the tomato should stay behind. ( or you can use crushed tomatoes from the can) Peel the garlic and then mince them using a garlic press.

Add another tablespoon of oil to the same skillet as you cooked the fish in, heat the skillet back to medium-high heat, then add the onions, carrots,  bell peppers, and celery to the skillet. Season with salt or Vegeta (about 1 tsp) and ground black pepper (1/4-1/2 tsp). Cook for 5-7 minutes, until the vegetables soften. Add the tomatoes, milk, and garlic. Give it a good mix, taste the salt, and season to taste. Cook for another 8-10 minutes.

julienned vegetables cooking in a large skillet on the stove with a rubber spatula mixing it

Turn the heat off, then add the freshly chopped parsley and dill. 

Assemble into a deep baking dish.

Layer half of the fish in the bottom of the baking dish, then spread half of the vegetables over it. Spread one tablespoon of mayonnaise over the vegetables.  Then, layer the rest of the fish over the vegetables. Spread the remaining vegetables over the fish. Then, finish off with another tablespoon of mayonnaise. Sprinkle with some cheese. This is optional, but who doesn’t love a little cheese? Am I right!? 😉

assembled easy baked white fish in a red casserole dish on a granite countertop

Preheat the oven to 350 degrees. 

Cover the baking dish with either a lid or aluminum foil, then bake in the oven for 30 minutes or until the vegetables are soft and the fish is fully cooked. Add freshly chopped parsley and dill over the easy baked white fish with vegetables. And enjoy over some long grain rice or mashed potatoes!

easy baked white fish with vegetables in a red casserole dish on a butcher block cutting board

If you liked this recipe, make sure to try these as well!

How to make baked white fish with vegetables ahead of time

You can do all the prep work, 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 must bake this dish for 40-50 minutes since the fish and vegetables will be cold.

EASY-BAKED WHITE FISH AND VEGETABLES

Whitefish is baked in between layers of nutrient-rich vegetables like onion, carrots, celery, peppers, tomatoes, and fresh herbs. The result is a flaky white fish that’s tender and flavorful.
5 from 1 vote
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Main Course
Servings 8 people

Equipment

  • deep casserole dish
  • Cutting board
  • Knife
  • large skillet

Ingredients
  

  • 2 1/2 lbs swai fish
  • 2-3 tbl oil (olive oil, ghee, grape seed, avocado)
  • 2 onions thinly sliced
  • 4 carrots grated
  • 3 celery sticks
  • 4 tomatoes- grated without skins (or 12 oz of tomato puree)
  • 1/2 cup milk
  • 3 large bell peppers (red bell pepper, yellow bell pepper, orange bell pepper)
  • 4  cloves of fresh garlic (pressed)
  • salt and pepper – to taste
  • Vegeta seasoning (optional)
  • 2 tbl mayonnaise- Greek yogurt or sourcream
  • 1/2 bunch  bunch chopped fresh parsley

Instructions
 

  • Cut the fish into four, then dry them with a paper towel to remove excess moisture. 
    Pour oil into a large nonstick skillet, just enough to cover the bottom (about a tablespoon). Place on medium-high heat to warm up.  Season the fish on both sides with salt and ground black pepper. Be light-handed with the salt on the fish. 
  • Peel and halve the onions then thinly slice them, julienne the bell peppers, and slice the celery into thin strips. Clean and grate the carrots as well as the tomatoes. The skin of the tomato should stay behind. ( or you can use crushed tomatoes from the can) Peel the garlic and then mince them using a garlic press.
  • Add another tablespoon of oil to the same skillet as you cooked the fish in, heat the skillet back to medium-high heat, then add the onions, carrots,  bell peppers, and celery to the skillet. Season with salt or Vegeta (about 1 tsp) and ground black pepper(1/4-1/2 tsp). Cook for 5-7 minutes, until the vegetables soften. Add the tomatoes, milk, and garlic. Give it a good mix, taste for seasonigs then season to taste if it needs more salt or vegeta. Cook for another 8-10 minutes.
    Turn the heat off, then add the freshly chopped parsley and dill. 
  • Preheat the oven to 350 degrees. 
  • Layer half of the fish in the bottom of the baking dish, then spread half of the vegetables over it. Spread one tablespoon of mayonnaise over the vegetables.  Then, layer the rest of the fish over the vegetables. Spread the remaining vegetables over the fish. Then, finish off with another tablespoon of mayonnaise. Sprinkle with some cheese. This is optional, but who doesn't love a little cheese? Am I right!? 😉
  • Cover the baking dish with either a lid or aluminum foil, then bake in the oven for 30 minutes or until the vegetables are soft and the fish is fully cooked. 
Keyword baked fish, fish, fish recipe, white fiish

Did you make this easy baked fish recipe?

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Let’s be friends! When you make our recipe, please leave a comment on this post. If you loved this recipe, we’d appreciate a 5-star rating! Sharing your experience, variations, and insights will help all our readers, and it helps us, too. If you’re on Pinterest feel free to leave a comment and photo there if you have one. If you share on INSTAGRAM tag @Lizasfarmhouse so we can stop by and give your post some love. 

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