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Mediterranean Baked Fish

Mediterranean Baked Fish: Fresh, Flavorful, and Fast!

This Mediterranean Baked Fish recipe is a quick, healthy dish rich in omega-3 fatty acids that is perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish Substitute with salmon or trout for a richer flavor.
For the Vegetables
  • 2 medium Tomatoes Choose ripe ones for optimal flavor.
  • 1 medium Onion Shallots can be a milder alternative.
  • 1 whole Bell Pepper Red or yellow; zucchini can be a tasty swap.
  • 3 cloves Garlic Fresh garlic is ideal, but garlic powder works in a pinch.
For Flavoring
  • 1 whole Lemon Lime can be used for a unique twist.
  • 0.25 cup Olive Oil Avocado oil is a great alternative.
  • 1 teaspoon Dried Oregano Fresh oregano provides a fresher taste.
  • 1 teaspoon Dried Thyme Rosemary can serve as a bolder substitute.
  • Salt and Pepper Adjust to your taste.
For Garnishing
  • Fresh Parsley Try basil for different herbal notes.

Equipment

  • Oven
  • baking dish
  • paper towel

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a 9x13-inch baking dish with a drizzle of olive oil.
  3. Layer the sliced tomatoes, chopped onion, and diced bell pepper in the greased baking dish.
  4. Pat the fish fillets dry and season both sides with salt, pepper, oregano, and thyme. Place them on top of the vegetables.
  5. Sprinkle minced garlic evenly over the seasoned fish fillets.
  6. Drizzle remaining olive oil over the fish and vegetables.
  7. Layer lemon slices on top of the fish fillets.
  8. Cover with aluminum foil and bake for 20 minutes.
  9. Remove the foil and bake for an additional 5-10 minutes.
  10. Let the dish rest for a few minutes, then garnish with fresh parsley.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 60mgSodium: 400mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1mg

Notes

Opt for the freshest fish available to enhance flavor. Layer vegetables evenly for uniform cooking. Keep an eye on the cooking time to avoid dry fillets.

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