Description
Mediterranean Baked Fish is the perfect dish to bring the vibrant flavors of the coast to your home, whether you’re preparing an elegant dinner or a quick meal for the family. This recipe features tender white fish fillets nestled on a bed of colorful vegetables, infused with zesty lemon and aromatic herbs. The combination of fresh ingredients not only makes it visually appealing but also ensures a healthy and delicious option that everyone will enjoy. With its quick preparation and incredible taste, Mediterranean Baked Fish is sure to become a favorite in your kitchen.
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
- Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
- In a large bowl, combine sliced onions, bell peppers, cherry tomatoes, garlic, olives, and capers (if using). Drizzle with olive oil and season with oregano, salt, and pepper. Toss to coat evenly.
- Spread the vegetable mixture in the baking dish and place fish fillets on top. Squeeze lemon juice over the fillets and sprinkle with zest, salt, pepper, and additional oregano if desired.
- Bake uncovered for 20–25 minutes until the fish is opaque and flakes easily with a fork.
- Garnish with chopped parsley before serving with lemon wedges.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 4g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 75mg