Vegetable Baked Fish

This baked fish is the kind of one-dish dinner that earned its place in 1970s home cooking and never really left. Sliced zucchini, green pepper, tomato, and onion sandwich a mild fish fillet, then the whole thing bakes together in a covered dish. The vegetables release their juices as they soften, basting the fish from below while butter and paprika color the top layer.

The technique is simpler than it looks. The bottom layer of vegetables acts as insulation between the fish and the hot pan, preventing the fillet from sticking or scorching. The top layer traps steam, gently poaching the fish in vegetable juice.

Mild white fish works best here. Cod, tilapia, haddock, or flounder all soak up the surrounding flavors. Stronger fish like salmon or mackerel overpower the gentle vegetables.

Don’t overbake. White fish fillets are flaky-tender at 145F (63C). Push past that and the texture turns chalky. Test with a fork. If the fillet flakes easily and the flesh is opaque, pull it.

Pro Tips

• Slice the vegetables evenly so they cook at the same rate. Thin slices wilt fast and add their juice; thick chunks stay crunchy and leave the fish dry.
• Salt the tomato slices and let them sit on paper towels for 5 minutes before adding. Excess tomato water makes the bottom of the dish soupy.
• If using frozen fish, thaw fully and pat dry before assembling. Wet fish steams instead of bakes through.

Variations

• Add sliced mushrooms or fennel to the vegetable layer for more depth.
• Squeeze a fresh lemon over the top before serving to brighten the whole dish.
• Swap butter for olive oil and add a pinch of oregano for a Mediterranean lean.