Cookwith

Name: Gentle Mediterranean Baked Fish with Herbed Rice
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 fillets white fish (such as cod or tilapia, about 6 oz each); 1 cup jasmine or basmati rice; 2 cups low-sodium chicken broth (or water); 1 tbsp extra-virgin olive oil; 1 small zucchini, thinly sliced; 1/2 cup carrots, julienned or thinly sliced; 1/2 cup fennel bulb, thinly sliced; 1 tbsp fresh dill, finely chopped; 1 tbsp fresh parsley, finely chopped; 1/2 tsp dried oregano; 1/4 tsp sea salt (or to taste); 1/4 tsp freshly ground black pepper (optional, omit for extra-gentle); 1 lemon (zest only, optional for extra flavor, omit if citrus triggers reflux)

Gentle Mediterranean Baked Fish with Herbed Rice

CrushedLemon1034

This Mediterranean-inspired dish is gentle on sensitive stomachs yet full of flavor, thanks to fresh herbs and naturally sweet vegetables. Baking the fish and vegetables together keeps everything moist and easy to digest, while fragrant rice rounds out the meal. It’s a soothing, elegant dinner that doesn’t sacrifice taste for comfort—perfect for when you want something special but need to keep things gentle. The herbs and vegetable medley deliver character without acidity or harsh spices, and the presentation is light, fresh, and inviting.

Ingredients

Instructions

Preheat oven to 375°F (190°C). Line a baking dish with parchment or lightly oil the base.
Pat fish fillets dry and arrange in the dish. Drizzle with olive oil. Sprinkle with dill, parsley, oregano, salt, and (if using) pepper and lemon zest.
Top the fish with zucchini, carrots, and fennel slices. Cover baking dish tightly with foil.
Bake for 18-22 minutes, until fish flakes easily and vegetables are tender.
Meanwhile, rinse rice until water runs clear. In a saucepan, bring broth or water to a boil. Add rice, cover, reduce heat, and simmer for 12-15 minutes until tender. Fluff with a fork.
To serve: Spoon rice onto plates, top with baked fish and vegetables, and drizzle a little of the pan juices over. Garnish with extra herbs if desired.