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Mediterranean Baked Fish

Mediterranean Baked Fish: A Fresh, Flavorful Delight

A delectable Mediterranean Baked Fish recipe that transforms simple ingredients into a healthy, mouthwatering meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 2 fillets whole fish fillets (snapper or cod) Choose firm, white fish for the best texture and flavor.
  • 2 tablespoons olive oil Avocado oil is a lighter alternative.
  • 1 large lemon (zested and juiced) Fresh lemons are ideal.
  • to taste salt Essential for seasoning.
  • to taste black pepper Essential for seasoning.
For the Vegetables
  • 2 cloves garlic (minced) Fresh garlic is preferred over powdered.
  • 1 medium onion (sliced) Shallots work for a milder taste.
  • 1 medium bell pepper (sliced) Any color works, but red adds richness.
  • 1 medium zucchini (sliced) Yellow squash is a nice substitution.
  • 1 cup cherry tomatoes (halved) Grape tomatoes can be used as a substitute.
For the Herbs
  • 2 tablespoons fresh parsley (chopped) Consider basil for a different profile.
  • 2 tablespoons fresh dill (chopped) Tarragon serves as a lovely alternative.
  • 1 teaspoon dried oregano Italian seasoning can stand in if needed.
For Serving
  • 1 large lemon wedges (for serving) Optional but delightful as a garnish.

Equipment

  • Baking dish
  • Skillet
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Drizzle olive oil into your baking dish, using a brush or paper towel to grease the bottom evenly.
  3. Pat fish fillets dry and season with salt, black pepper, and sprinkle dried oregano.
  4. In a skillet, heat a tablespoon of olive oil; add onions and sauté for 5 minutes until translucent. Then add bell peppers and zucchini, cooking for another 3–4 minutes. Stir in minced garlic and cook for an additional minute.
  5. Transfer the sautéed vegetables into the greased baking dish, spreading them evenly across the bottom.
  6. Place the seasoned fish fillets on top of the vegetable layer. Arrange halved cherry tomatoes, sprinkle fresh parsley and dill, and drizzle with lemon juice and zest.
  7. Cover your baking dish tightly with aluminum foil and bake for 20 minutes.
  8. After 20 minutes, remove the foil and return to the oven, baking for an additional 5–10 minutes until fish flakes easily with a fork.
  9. Let cool for a few minutes, garnish with fresh herbs, and serve with lemon wedges.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 35gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 75mgSodium: 300mgPotassium: 800mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 2mg

Notes

Ensure fish is fully thawed for even cooking. Feel free to swap veggies according to preferences or seasons.

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