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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish Bursting with Flavor and Freshness

This Mediterranean Baked Fish is a flavorful, healthy dish that brings the taste of the Mediterranean coast right to your table.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (cod or halibut) Can substitute with salmon or trout.
  • 2 tablespoons Olive Oil Avocado oil can be used as an alternative.
For the Vegetables
  • 1 cup Cherry Tomatoes Can substitute with bell peppers or zucchini.
  • 1 medium Bell Pepper Any color can be used.
  • 1 medium Zucchini Substitute with asparagus or artichokes.
For the Flavoring
  • 1 medium Lemon Can substitute with lime.
  • 2 cloves Garlic Minced.
  • 1 teaspoon Dried Oregano Fresh oregano can enhance flavor.
  • 1 teaspoon Paprika Smoky paprika can be added for extra depth.
For Seasoning
  • 1 teaspoon Salt Adjust according to taste.
  • 1 teaspoon Pepper Adjust according to taste.
  • 2 tablespoons Fresh Parsley Chopped, for garnish.

Equipment

  • Baking Dish
  • Oven

Method
 

Preparation Steps
  1. Preheat the oven to 400°F (200°C). Grease your baking dish with a drizzle of olive oil.
  2. Layer the cherry tomatoes, sliced bell peppers, and zucchini in the baking dish.
  3. Drizzle the vegetables with olive oil and sprinkle minced garlic, dried oregano, paprika, salt, and pepper on top. Toss to coat evenly.
  4. Place the white fish fillets on top of the seasoned vegetables.
  5. Slice the lemon and arrange the slices on top of the fish.
  6. Drizzle any remaining olive oil over the entire dish.
  7. Cover with aluminum foil and bake for 20-25 minutes until the fish flakes easily and the vegetables are tender.
  8. Broil on high for 5-10 minutes for a crispy finish, watching closely to prevent burning.
  9. Let rest for a few minutes, then garnish with fresh chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 400mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1mg

Notes

Ensure fish fillets are of uniform thickness for even cooking. Adjust seasoning based on personal preference.

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