Dinner
Mediterranean Seabass with Roasted Vegetables
Dairy-Free
Gluten-Free
High Protein
Mediterranean-Style
Nutrient-Dense
Omega-3 Rich
⏱ 30 min total
🍴 Serves 2
Light, flaky seabass roasted with Mediterranean vegetables, lemon and fresh herbs.
Seabass provides high-quality protein and omega-3 fatty acids, while vegetables and olive oil reflect the Mediterranean diet pattern linked to reduced inflammation.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 2 seabass fillets (about 150 g each)
- 1 courgette, sliced
- 1 red pepper, sliced
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- Juice of ½ lemon
- 1 tsp dried oregano
- Small handful fresh parsley, chopped
- Salt and black pepper, to taste
Method
- 1 Preheat the oven to 200°C (180°C fan).
- 2 Spread the sliced courgette, red pepper and cherry tomatoes on a baking tray. Drizzle with half the olive oil, season with salt, pepper and dried oregano, and toss to coat evenly.
- 3 Roast the vegetables alone for 10 minutes first, so they get a head start — seabass fillets cook much faster than the vegetables and would otherwise be overdone by the time the vegetables catch up.
- 4 Remove the tray, nestle the seabass fillets among the vegetables, and drizzle the fish with the remaining olive oil and the lemon juice.
- 5 Return to the oven and roast for a further 10–12 minutes until the fish is opaque all the way through and flakes easily when pressed with a fork.
- 6 Scatter with freshly chopped parsley just before serving, straight from the tray.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.