Blackfish with Roasted Vegetables
Blackfish with Roasted Vegetables is a wholesome, oven-baked dish featuring tender, flaky white fish fillets (commonly black sea bass or tautog) alongside a colorful medley of seasonal vegetables like bell peppers, zucchini, and cherry tomatoes. The fish is typically seasoned with herbs like thyme and rosemary, then roasted alongside the vegetables for a simple, one-pan meal. This preparation is a popular, healthy choice in coastal American cuisine, particularly in the Northeast.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean and nutrient-dense meal. It provides excellent amounts of omega-3 fatty acids from the fish, along with fiber, vitamins A and C, and potassium from the roasted vegetables, with a typical serving containing approximately 350-400 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 18 g |
| Fat | 16 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 420 mg |
| Potassium | 680 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 45 mg |
| Vitamin B12 | 2.8 mcg |
| Selenium | 36 mcg |
| Phosphorus | 310 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Magnesium | 55 mg |
Per 1 fillet (150 g) with roasted vegetables (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, blackfish (tautog) is a prized catch for recreational anglers in the Atlantic, making this dish a true 'sea-to-table' favorite. Nutritionally, the combination of lean fish protein and antioxidant-rich vegetables creates a balanced meal that supports heart health and muscle maintenance.
