Mediterranean Turmeric Roasted Fish with Orzo & Veggies
This dish features flaky white fish marinated in turmeric, lemon, garlic, and Mediterranean herbs, then roasted to perfection. It’s served over a bed of herbed orzo pasta tossed with vibrant roasted vegetables. Bright, balanced, and nutrient-rich!
⏱ Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients:
For the Fish:
4 fish fillets (cod, haddock, tilapia, or seabass – ~150g each)
1 tbsp olive oil
1/2 tsp ground turmeric
2 garlic cloves, minced
Zest and juice of 1 lemon
1/2 tsp dried oregano
1/4 tsp cumin
Salt and pepper, to taste
Optional: pinch of paprika or coriander
For the Orzo and Veggies:
1 cup dry orzo pasta
1 small zucchini, diced
1 red bell pepper, chopped
1 small red onion, sliced
1/2 cup cherry tomatoes, halved
2 tbsp olive oil
Salt and pepper, to taste
1/2 tsp dried thyme or Italian seasoning
Optional: 1/4 cup crumbled feta or olives
2 tbsp chopped fresh parsley or basil (for garnish)
Instructions:
1. Marinate the Fish:
1. In a bowl, mix olive oil, turmeric, lemon zest and juice, garlic, oregano, cumin, salt, and pepper.
2. Coat fish fillets in marinade and refrigerate for at least 15 minutes (up to 1 hour for deeper flavor).
2. Roast the Vegetables:
1. Preheat oven to 425°F (220°C).
2. Toss zucchini, red pepper, onion, and cherry tomatoes with olive oil, salt, pepper, and herbs.
3. Spread on a baking tray and roast for 20–25 minutes, stirring halfway, until golden and tender.
3. Roast the Fish:
1. Place marinated fish fillets on a parchment-lined baking sheet.
2. Roast in the oven for 12–15 minutes (depending on thickness), or until flaky and cooked through.
Fish is done when it flakes easily with a fork and reaches 145°F / 63°C internally.
4. Cook the Orzo:
1. Meanwhile, boil orzo in salted water according to package directions.
2. Drain and toss with a drizzle of olive oil and roasted vegetables.
3. Optional: Add a handful of arugula, olives, or crumbled feta for extra Mediterranean flavor.
5. Assemble & Serve:
1. Plate a scoop of orzo with veggies.
2. Top with a turmeric-roasted fish fillet.
3. Garnish with fresh parsley, basil, and lemon wedges.
Notes & Tips:
Fish alternatives: Salmon, trout, or sea bass also work well with this marinade.
Add: chickpeas or white beans to the roasted veggies for a plant-protein boost.
Make it gluten-free: Use gluten-free orzo or substitute with quinoa.
❓ Frequently asked questions FAQ:
Q: Can I grill the fish instead of roasting it?
A: Yes! Grill over medium-high heat for 3–4 minutes per side, depending on thickness.
Q: Can I make the orzo in advance?
A: Definitely. It keeps well in the fridge for 3–4 days. Add a splash of lemon or olive oil when reheating.
Q: Is turmeric flavor strong?
A: It’s mild in this recipe—balanced by lemon and herbs for warmth, not bitterness.
Nutrition information
Calories: ~400
Protein: 32g
Carbs: 30g
Fat: 18g
Fiber: 4g