Roasted Fish and Veggies

Roasted Fish and Veggies

June 5, 2026

This simple yet satisfying Roasted Fish and Veggies recipe combines convenience, nutrition, and flavor in one easy weeknight dish. Designed especially for those following a post–weight-loss-surgery diet, it emphasizes lean protein through flounder and nutrient-dense vegetables, keeping the meal light while still filling. The author shares that fish isn’t always her go-to choice, yet this particular preparation quickly turned into a pleasant surprise—so much so that the leftovers became lunch the next day.

The dish starts with flounder fillets coated in low-fat grated Parmesan cheese, a touch of salt and pepper, and chopped hazelnuts for a nutty, toasty crunch. Surrounding the fish are strips of bright yellow bell pepper and juicy cherry tomatoes, whose natural sweetness intensifies as they roast. Everything cooks together on one sheet pan at 400°F for about 20 minutes, allowing the veggies to blister slightly while the fish turns tender and flaky.

With only a handful of ingredients and minimal prep, this meal is practical for anyone seeking a healthy option that doesn’t sacrifice taste. Each serving comes in at around 236 calories, making it ideal for those mindful of portion sizes or managing a low-carb diet. Beyond its nutritional benefits, the combination of textures—the crisp hazelnut topping, soft fish, and roasted vegetables—creates a beautifully balanced plate that’s as easy on digestion as it is on cleanup.

Roasted Fish and Veggies

Recipe by: Steph Wagner (Bariatric Food Coach)
Servings: 4 servings

Ingredients

  • 1 lb flounder, thawed if frozen
  • 1/2 cup low-fat grated parmesan cheese
  • 1/4 tsp each salt and pepper
  • 1 large yellow bell pepper, cut into strips
  • 1 cup cherry tomatoes
  • 1/4 cup chopped hazelnuts

Directions

  1. Preheat oven to 400F.
  2. Place flounder on a baking sheet and coat all sides with grated parmesan cheese. Sprinkle with salt and pepper. Add chopped hazelnuts to the top of each fillet.
  3. Add yellow pepper and cherry tomatoes to the pan, surrounding the fish. Roast for 18-20 minutes or until fish is flakey and veggies are roasted.
  4. Serve immediately.

Nutritional Info

Calories 260; Carbohydrates 15 grams; Fat 10 grams; Protein 27 grams

Check out more from Steph of Bariatric Food Coach on ObesityHelp!

Roasted Fish and Veggies
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ABOUT THE AUTHOR

Steph Wagner MS, RDN has worked as a dietitian and food coach to bariatric patients since 2009. She is the co-founder Bariatricfoodcoach.com with her husband Kevin, a web developer. Together they've built an extensive, user-friendly website and community for post-op patients. Steph also has a published cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery.” Read more articles by Steph!
Recipe Disclaimer: Nutrition information is estimated and may vary depending on the brands and quantities of ingredients used. If you have food allergies, dietary restrictions, or follow a specific nutrition plan, please review the ingredient list before consuming. All information on ObesityHelp.com is provided for general informational purposes only and should not replace consultation with a qualified medical professional. Please contact your healthcare provider with any questions or concerns related to your nutrition.