Lighter Garlic Fish Recipe

Prepare marinade

In a medium bowl, combine the minced garlic, Greek yogurt, lemon juice, olive oil, Dijon mustard, chopped parsley, salt, black pepper and lemon zest if using. Whisk until fully combined into a smooth, slightly thick marinade.

Marinate the fish

Pat the fish fillets dry with paper towels. Place fillets in a shallow dish or a resealable plastic bag. Spoon the garlic-yogurt marinade over the fillets, coating both sides. Cover (or seal) and refrigerate for 15–30 minutes. Do not exceed 1 hour for delicate white fish to avoid 'cooking' in the acid.

Preheat oven or prepare skillet

If baking: preheat oven to 400°F (200°C). If pan-searing: heat a large nonstick or stainless-steel skillet over medium-high heat and add 1 tsp olive oil.

Cook the fish — oven method

Line a baking sheet with parchment or lightly oil a shallow baking dish. Arrange marinated fillets skin-side down (if skin-on) and spoon any extra marinade over the top. Bake in the preheated oven 10–14 minutes, depending on thickness (about 10 minutes per inch), until the fish flakes easily with a fork and registers 135–140°F (57–60°C) for moist, finished fish.

Cook the fish — stovetop method

For a quicker, slightly firmer finish, heat the skillet until shimmering, add the fillets (wipe excess marinade from bottom so it doesn’t burn), sear 3–4 minutes on the first side without moving, then gently flip and cook 2–4 minutes more until opaque and flakey. Reduce heat if the yogurt begins to brown too quickly.

Transfer cooked fish to a warm plate and let rest 2 minutes. Spoon any pan juices or baked marinade over fillets. Taste and adjust seasoning with a little more salt or lemon if desired.

Prepare vegetables

While the fish marinates, toss sliced zucchini, cherry tomatoes and red onion with 1 tsp olive oil, 1/4 tsp salt and 1/4 tsp black pepper. Spread in a single layer on a second baking sheet or in the same baking dish around the fish if there’s space.

Roast vegetables

Roast at 400°F (200°C) for 12–18 minutes, turning once, until zucchini is tender and tomatoes begin to soften and blister. If cooking with fish, check both at the shorter end of their cook times to avoid overcooking.

Remove vegetables from oven and keep warm until serving.

Plate each fish fillet over a bed of roasted vegetables (if using) or with a side of your choice. Sprinkle chopped dill or parsley on top, dust lightly with smoked paprika if using, and serve with lemon wedges for squeezing over the fish.

Serve immediately while hot. Leftovers keep covered in the refrigerator up to 2 days.