Servings: 8

Weight Watcher Smart Points: 3

Preparation Time: 15 Minutes

Cooking Time: 70 Minutes

Ready In: 85 Minutes


  • 2 small bell peppers, or 1 large bell pepper, julienned
  • 3-4 carrots, grated
  • 2-3 celery stalks, sliced
  • 2½ lbs of firm white fish (tilapia, swai, cod, etc)
  • ½ - 1 Tablespoon fresh parsley, dill, basil, minced
  • 3-5 garlic cloved, minced
  • 2-4 Tablespoons oil or butter
  • 2 large onions, sliced
  • salt, pepper
  • 4 tomatoes, seeded and coarsely chopped
  • 1-2 Tablespoon mayonnaise, sour cream or yogurt, optional


  1. Cut the fish into smaller pieces and dry the fish on a towel to get rid of excess moisture.Heat about ½ a Tablespoon oil in a nonstick skillet over high heat, season the fish on both sides with salt and pepper and cook the fish for about 2-3 minutes per side
  2. It should still be partly raw in the center
  3. Cook the fish in batches until it's all partly cooked
  4. Transfer the fish to a plate while you prepare the vegetables.Preheat the oven to 350 degrees.In the same skillet, heat another Tablespoon of butter or oil on medium high heat and add the onions to the skillet
  5. Season with salt and pepper
  6. Cook the onions for 5-7 minutes, until they are translucent and soft.Add the carrots, celery, bell pepper, tomatoes and garlic
  7. Season with salt and pepper as well
  8. Cook for another 10-12 minutes.Add the fresh herbs once the vegetables are off the stove.Spread a thin layer of vegetables on the bottom of the baking dish that you will be using
  9. It really doesn't matter what kind of baking dish you use as long as it's rimmed, deep and can be covered
  10. You can use aluminum foil to cover it.Place one layer of fish over the vegetables.Spread half of the remaining vegetables over the fish.Add the remaining fish on top of the vegetables and cover with the last of the vegetables.Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables.Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 40-50 minutes.

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