Mediterranean Baked Fish
Mediterranean Baked Fish is a delightful dish that brings the vibrant flavors of the Mediterranean right to your table. This easy-to-make recipe features tender white fish fillets baked on a bed of colorful vegetables, all infused with fresh herbs and zesty lemon. Perfect for busy weeknights or special gatherings, this meal is both nutritious and satisfying.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
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 of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C) and 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 well.
- Spread the veggie mixture in the prepared baking dish. Place fish fillets on top; squeeze lemon juice over them and sprinkle with zest.
- Bake uncovered for 20–25 minutes until fish is opaque and flakes easily with a fork.
- Garnish with chopped parsley and serve with lemon wedges.
Nutrition
- Serving Size: 1 fillet with vegetables (approx. 260g)
- Calories: 360
- Sugar: 4g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 26g
- Cholesterol: 70mg
Find it online: https://cookingdeliciousfood.com/mediterranean-baked-fish/