Mediterranean Rice Bowl with Baked Fish & Veggies
This Mediterranean Rice Bowl with Baked Fish & Veggies is a light, nourishing, and balanced meal. Flaky baked fish is seasoned with lemon and herbs, served over fluffy rice, and paired with roasted vegetables and a simple garlic yogurt sauce. It’s non-spicy, healthy, and perfect for everyday meals.
⏱️ Time Required
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
🛒 Ingredients
For the Fish
500 g white fish fillets (cod, tilapia, or basa)
2 tbsp olive oil
1 tbsp lemon juice
½ tsp salt
½ tsp black pepper
½ tsp dried oregano
½ tsp garlic powder
For the Veggies
1 zucchini, sliced
1 red bell pepper, sliced
1 carrot, sliced
1 small onion, wedges
2 tbsp olive oil
Salt & pepper to taste
For the Bowl
2½ cups cooked basmati or brown rice
Fresh parsley or dill
Garlic Yogurt Sauce
¾ cup thick yogurt
1 small garlic clove, grated
1 tbsp lemon juice
Salt to taste
👩🍳 Instructions
1. Preheat oven
Preheat oven to 200°C (400°F).
2. Season fish
Place fish in a baking dish.
Drizzle olive oil and lemon juice.
Sprinkle salt, pepper, oregano, and garlic powder.
3. Prepare vegetables
Toss veggies with olive oil, salt, and pepper. Spread on a tray.
4. Bake
Bake fish and vegetables for 20–25 minutes until fish flakes easily.
5. Prepare sauce
Mix yogurt, garlic, lemon juice, and salt until smooth.
6. Assemble bowl
Add rice to bowls, top with baked fish and veggies.
Drizzle garlic yogurt sauce and garnish with herbs.
💡 Tips
Use salmon for a richer flavor.
Add olives or capers for Mediterranean depth.
Replace rice with quinoa or couscous.
Serve with lemon wedges for freshness.
❓ Frequently Asked Questions
Q: Can I pan-cook the fish instead?
Yes, pan-sear for 3–4 minutes per side.
Q: Is this dish spicy?
No, it’s mild and family-friendly.
Q: Can I meal prep this?
Yes, store components separately for up to 2 days.
🥗 Nutritional Information
Calories: 430 kcal
Protein: 35 g
Fat: 15 g
Carbohydrates: 38 g
Fiber: 4 g
Omega-3: High (if using salmon)