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Mediterranean Baked Fish

Mediterranean Baked Fish

Mediterranean Baked Fish is a vibrant, flavorful dish that brings the essence of the Mediterranean to your dinner table. With its combination of fresh fish and colorful vegetables, this recipe is perfect for both weeknight meals and special occasions. The ease of preparation and the enticing aroma will transport you to sun-soaked shores, making every bite a delightful experience. In just under 30 minutes, indulge in a wholesome meal that is not only delicious but also packed with nutrients.

  • Total Time: 35 minutes
  • Yield: Serves 4

Ingredients

Scale
  • 1.5 lbs white fish fillets (cod, halibut, or tilapia)
  • 2 tablespoons olive oil
  • 1 medium red onion, sliced
  • 3 garlic cloves, minced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup pitted Kalamata olives, halved
  • Juice and zest of 1 lemon
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. In a mixing bowl, combine sliced onion, bell peppers, cherry tomatoes, minced garlic, olives, and seasonings. Toss well.
  3. Spread the vegetable mixture in the baking dish.
  4. Place fish fillets on top; drizzle with lemon juice and sprinkle with zest and additional seasoning.
  5. Bake uncovered for 20-25 minutes until the fish flakes easily and vegetables are tender.
  6. Garnish with fresh parsley before serving.
  • Author: Natalia
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 310
  • Sugar: 4g
  • Sodium: 450mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Protein: 28g
  • Cholesterol: 75mg

Keywords: Use fresh ingredients for optimal flavor. Don't overcook the fish; it should remain moist. Feel free to add other seasonal vegetables or herbs according to your taste.