Kitchen Adventures || Easy Baked Fish & Veggies

Y’all… it doesn’t have to be hard. Some days you get home from work and you’re beat and you don’t want to put any effort into dinner, but instead of reaching for that take out menu, you can make an easy, healthy meal (and definitely cheaper!) in less time than it usually takes the delivery guy to make it to your door.

We’ve been burning the candle at both ends lately and I really just needed something clean and simple so that’s where this comes from. I kind of got away from regularly including fish in our weekly meals so I also wanted to make sure that I was getting us back to that and this meal was exactly what we needed.

No frills, wholesome food. Just the way we like it. The serving sizes below made 1 meal for each of us. If you’re hoping for leftovers, double it up!


2 Large Orange Roughy (or other sturdy white fish) fillets
2 TBSP Olive Oil
1 TBSP Lemon Juice
1 TBSP Italian Seasoning
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1/2 Cup panko bread crumbs – can also sub rough chopped almonds
2 Beets
6-8 Medium Carrons peeled
1 Cup brown rice
Coconut oil


Heat oven to 400 degrees. Wash and dry beets, trim greens off top, but do not peel. Coat in coconut oil, wrap individually in foil and place in the oven on a baking sheet to roast. (Total time, appx 30 minutes or until tender)

Wash and peel carrots and cut into sticks. On a lined baking sheet toss in coconut oil and place in oven to roast (total time, appx 25 minutes or until fork tender)

Make the rice according to the package.

Pat fish dry and set aside. Line a baking sheet with aluminum foil. IF you have a wire cooling rack like this it is helpful to place that on top of the baking sheet, but otherwise just grease the baking sheet and set aside.

In one dish, whisk together olive oil and lemon juice. In another dish, combine panko (or chopped almonds), Italian seasoning, salt, pepper, and garlic powder.

Coat fish lightly on both sides in the olive oil/lemon juice mixture and then coat on both sides with the seasoned panko mixture. Place the fish either on the rack or directly on the greased sheet. Bake for 10-12 minutes or until the panko is golden brown and the fish flakes easily.

Once the beets and carrots are finished, remove from oven. For the beets, open the aluminum pouch and allow to cool for a bit. Using a paper towel, gently rub to remove the skin and then slice

To serve, portion the rice on each plate, top with the cooked fish. Serve with the veggies on the side. Sit your butt on the couch and kick up your feet because it’s been a long day, but at least you’re feeding yourself well! 🙂