Mediterranean Fish Casserole

This seems to be my go-to meal when we want something very healthy and also something very easy to put together. It takes some time to roast the veggies and then cook the fish, but the prep is pretty easy. The only downside is that the fish is not really good for leftovers because it gets kinda rubbery the second night. Roast some extra veggies though because it makes a good side dish for later in the week.

We usually use a basic white fish when we make this, almost always Tilapia because it’s cheap and it takes on the flavor of the veggies very nicely, but we got Cod this round. Cod’s an interesting fish. It has a very fishy taste…and it’s meatier. I guess I’ve only ever had Cod beer battered and fried and therefore didn’t notice the fishy taste. Anyway, maybe next time I’ll put some lime or lemon juice on it to counteract the fishy taste. I wonder though if the fishy flavor means the fish wasn’t as fresh as it could have been? hmmm

For this recipe, I’ll give the basics for making it for 2 people with some leftover vegetables.

Preheat oven to 400.


3 small red or white potatoes, coarsely chopped

2 plum tomatoes, seeded and chopped

3 cloves garlic

1 bell pepper, cut into strips

a few asparagus spears, cut into thirds

3/4 – 1 lb white fish of your choice

Olive oil

Salt and pepper


1- Place potatoes, pepper, and asparagus in a casserole dish and sprinkle with olive oil, enough to coat all the veggies. Also season with salt and pepper. Put in the oven and roast for about 30 mins, or until the potatoes start to become tender, but not too tender as you will be adding the fish and continuing to roast in the next step.

2- After taking the vegetables out of the oven, add the garlic and tomatoes to the casserole dish. Season the fish with salt and pepper and place on top of the vegetables. Place back in the oven and cook about another 25 minutes, or until the fish is cooked through and the vegetables are tender.


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