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Roasted Fish with Peppers and Vinaigrette

334 Calories / 31 g Protein

Peppers, Olives, & Vinegar liven up with mild PCOS-friendly fish dish.

Difficulty: Beginner Total Time 40 mins
Servings: 4 Calories: 334
Season: Suitable throughout the year


A nice light mild-flavored white fish brings the wholesomeness to healthy eating. Add the pizazz of Mediterranean-inspired flavors like olives, oil, and peppers and find a relaxing yet enlivening dinner dish. Easy to make and bake. Enjoy!



  1. Heat oven to 400 degrees F / 204 C. Pull 1 tablespoon thyme leaves off the bunch and finely chop.

  2. Season fish all over with a large pinch or two of salt and pepper and rub with chopped thyme leaves. Let rest at room temperature while you prepare peppers.

  3. Spread peppers on a rimmed sheet pan, and toss with ½ tablespoon oil, ½ teaspoon salt and the black pepper to taste. Top peppers with the remaining thyme sprigs. Roast, tossing occasionally, until peppers are softened and golden at the edges, 15 to 20 minutes (shorter if you like less-cooked peppers).

  4. Increase oven temperature to 500 degrees F / 260 C. Push peppers to the edges of the pan, clearing a space in the center. Lay fish out on that empty space and spritz with olive oil spray. Scatter olives over the top of fish and peppers. Roast until fish turns opaque and is just cooked through, 6 to 10 minutes.

  5. Meanwhile, make a vinaigrette by combining vinegar, garlic and a pinch of salt in a bowl. Whisk in remaining 3 tablespoons olive oil, then whisk in parsley. Taste and add more salt or vinegar, or both, if needed. Serve fish and peppers drizzled with vinaigrette.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 302kcal
% Daily Value *
Total Fat 17g27%
Saturated Fat 2g10%
Cholesterol 34mg12%
Sodium 590mg25%
Potassium 738mg22%
Total Carbohydrate 8g3%
Dietary Fiber 2g8%
Sugars 3g
Protein 31g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


The vinaigrette is thick with this much parsley added, so feel free to reduce the amount or leave the parsley out altogether.

Substitute in any white fish for the hake if needed.

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