Creamy Pepper & Egg Rice Bowl with Buttered Bread
25 min
Mediterranean Pan-Roasted Perch with Roasted Vegetables
A simple and healthy Mediterranean-style dish featuring crispy-skinned perch fish served alongside colorful roasted vegetables. This one-pan meal is ready in under 30 minutes and requires minimal cooking skills, making it perfect for beginners.
30 min
Easy
2 servings
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Taste Profile
Sweet2/10
Salty4/10
Sour3/10
Umami5/10
Spicy2/10
🥄 Texture
Crispy skin on the perch gives a crackling exterior that yields to moist, flaky white flesh. Roasted vegetables are tender with caramelized edges and a slight bite—Brussels and broccoli have a bit of chew while thin carrot sticks retain a gentle crunch.
👃 Aroma
Warm, nutty, slightly charred notes from the roasted vegetables are prominent, with green, cabbage-like undertones from the Brussels and broccoli. Olive oil and pan-roasting add rich savory/buttery scents while the salsa brings fresh tomato, onion and citrusy top notes.
🍷 Pairs Well With
A crisp, citrus-forward white wine such as Sauvignon Blanc, Vermentino, or Pinot Grigio is ideal; alternately a light Pilsner or sparkling water with lemon will refresh the palate.
🥗 Side Dishes
Lemon-herb couscous or orzo salad, crusty Mediterranean bread, or a simple mixed green salad with light vinaigrette; roasted baby potatoes or a chilled chickpea salad are also good complements.
Ingredients(7 items)
- 12 perch fillets with skin (about 6 oz each)
- 22 cups broccoli florets (cut into bite-sized pieces)
- 32 cups Brussels sprouts (halved)
- 42 medium carrots (cut into thin sticks)
- 53 tablespoons olive oil
- 6Salt and pepper to taste
- 71/2 cup salsa dip sauce (for serving)
Nutrition Information(per serving)
385
Calories
38g
Protein
22g
Carbs
18g
Fat
Instructions
- 1
Preheat your oven to 400°F (200°C). While it heats, cut the broccoli and Brussels sprouts into bite-sized pieces and slice the carrots into thin sticks.
- 2
Spread the vegetables on a large baking sheet, drizzle with 2 tablespoons of olive oil, and sprinkle with salt and pepper. Toss everything together with your hands to coat evenly.
- 3
Place the sheet in the oven and roast for 12 minutes until vegetables start to soften.
- 4
Remove the sheet from the oven, push vegetables to the sides, and place the perch fillets skin-side up in the center. Drizzle the fish with 1 tablespoon of olive oil and season with salt and pepper.
- 5
Return to the oven for 8-10 minutes until the fish skin is crispy and the flesh is cooked through (it should flake easily with a fork). Serve immediately with salsa dip sauce on the side.
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