A simple oven-baked fish dish inspired by Mediterranean flavours, bringing together flaky white fish, juicy tomatoes, courgette, red pepper, red onion, olives, garlic and fresh herbs. Everything cooks together in one dish, allowing the vegetables to soften and the fish to absorb the lemon, garlic and herb flavours.
It is an easy recipe for a relaxed midweek dinner and works particularly well when you want a meal that feels fresh without requiring lots of separate preparation.
Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch / Dinner
Cuisine: Indian-inspired
Preheat the oven to 200°C fan / 220°C conventional.
Choose a large, shallow baking dish that gives the vegetables enough room to spread out rather than sit in a thick layer.
Add the cherry tomatoes, courgette, red pepper and red onion to the baking dish.
Drizzle with the olive oil and season with oregano, salt and black pepper. Toss everything together so the vegetables are lightly coated.
Place the dish in the oven and cook for 10 minutes.
This short first roast allows the vegetables to begin caramelising before the fish is added.
While the vegetables are cooking, prepare the fish.
Combine the olive oil, grated garlic, lemon juice, oregano, thyme, smoked paprika, salt and black pepper in a small bowl.
Pat the fish fillets dry with kitchen paper, then brush the seasoning mixture over the top of each fillet.
Remove the vegetables from the oven and gently turn them.
Nestle the fish fillets among the vegetables and scatter the Kalamata olives around them.
Return the dish to the oven for 12–15 minutes.
Cooking time will depend on the thickness of the fillets. The fish should be opaque and flake easily when tested with a fork. Make sure it is thoroughly cooked before serving.
Once cooked, remove the dish from the oven and leave it to rest for a couple of minutes.
Scatter over the fresh parsley and basil, then squeeze lemon juice over the fish and vegetables.
Serve with additional lemon wedges.
The vegetables are given a head start because potatoes or firmer vegetables are not being used in this version. This means the fish can be added later and cooked for a shorter period without leaving the vegetables undercooked.
For the best result, avoid placing the fish on top of a thick pile of vegetables. Leaving some space around each fillet allows the heat to circulate more evenly.
If your fish fillets are particularly thin, check them after around 10 minutes to avoid overcooking.
The basic recipe can be taken in several directions without changing the cooking method.
For a more herby version, add fresh dill or extra parsley before serving.
For a richer tomato flavour, stir a tablespoon of tomato purée through the vegetables before they go into the oven.
For a little heat, add a pinch of chilli flakes to the olive oil and herb mixture.
You can also add a few capers for a sharper, more savoury finish.
This recipe does not need to stay exactly the same throughout the year.
Spring: asparagus, peas or tender greens
Summer: aubergine, courgette and fresh tomatoes
Autumn: butternut squash or roasted peppers
Winter: broccoli, cauliflower or carrots
The important thing is to consider the cooking time of each vegetable. Firmer vegetables may need to go into the oven before the fish.
Cod and haddock are particularly suitable because their mild flavour works well with lemon, herbs and roasted vegetables.
You could also use pollock, hake or another firm white fish where available.
If changing the fish, adjust the cooking time according to the thickness of the fillets rather than following the timing rigidly.
The roasted vegetables already provide plenty of flavour, but you can turn this into a more substantial meal by serving it with your choice of:
For a fresh finishing touch, serve with a spoonful of natural yoghurt mixed with chopped herbs and a little lemon.
If you have leftovers, allow the fish and vegetables to cool appropriately before transferring them to a covered container and refrigerating.
For the best texture, use the leftovers within an appropriate food-safety timeframe and reheat thoroughly before eating.
The vegetables can also be prepared in advance, making this recipe easier to assemble on a busy evening. The fish is best seasoned and cooked close to serving.
At Star Magic Healing, food is considered within the wider context of everyday lifestyle and personal practice. Preparing a meal from fresh ingredients can be a simple opportunity to slow down, become more present and make conscious choices about your routine. This recipe is therefore offered as food inspiration rather than as a specific healing treatment or prescribed way of eating.
For more nutrition inspiration, Infinity members can explore the Star Magic Healing Nutrition Blog and access the wider recipe collection available through their membership.
This recipe is part of the growing High-Vibe Fish Recipes collection.
For a different salmon preparation, try Lemon Herb Salmon with Roasted Vegetables.
For a different salmon preparation, try Salmon, Broccoli & Brown Rice Bowl
As the collection grows, this pillar page can be used to discover more fish recipes and meal ideas.
Cod and haddock are excellent choices because they have a mild flavour and firm texture. Hake and pollock can also be used if preferred.
Yes. Safely defrost the fish according to the packaging instructions before cooking. The cooking time may need to be adjusted depending on the thickness of the fillets.
Yes. Aubergine, asparagus, broccoli, green beans, peas and seasonal vegetables can all work well. Remember that firmer vegetables may need additional cooking time.
The combination of extra virgin olive oil, lemon, garlic, oregano, thyme, tomatoes, peppers, red onion and Kalamata olives creates the Mediterranean-inspired flavour profile.
Yes. The olives can simply be left out if you do not enjoy them. You can add capers or extra fresh herbs instead for a different flavour.
The vegetables can be chopped and seasoned ahead of time. For the best result, season and cook the fish close to serving.
It can be served with baby potatoes, rice, quinoa, couscous, crusty bread or a simple green salad.
Nutrition is one element of the wider Star Magic lifestyle, alongside practices such as meditation, movement, breathwork, sleep and recovery. The emphasis is on awareness, conscious choices and personal practice rather than promising a particular healing result.
Infinity members can access the Star Magic Healing Nutrition Blog and the recipe collection available through their membership. Explore Infinity and become a member to discover more recipe inspiration.
