Go Back
–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: A Flaky, Flavorful Family Feast

Experience delightful flavors with Mediterranean Baked Fish, a healthy and versatile family meal ready in just 30 minutes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (cod, halibut, or tilapia) Can substitute with snapper or sole.
  • 2 tablespoons Lemon Juice Swap with lime for different citrus flair.
  • 1 teaspoon Lemon Zest
For the Vegetables
  • 1 medium Onion Red or yellow.
  • 2 medium Bell Peppers Any color.
  • 1 cup Cherry Tomatoes Can substitute with diced regular tomatoes.
  • 3 cloves Minced Garlic Fresh garlic preferred.
For the Flavor
  • 3 tablespoons Olive Oil Can switch to avocado oil.
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Paprika
  • 0.5 teaspoon Salt Adjust to taste.
  • 0.5 teaspoon Pepper Adjust to taste.
Extras for Depth of Flavor
  • 1 cup Olives (optional) Any variety.
  • 2 tablespoons Capers (optional)
  • 0.5 cup Fresh Parsley For garnish.

Equipment

  • Oven
  • Baking dish
  • mixing bowl

Method
 

Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly coat the baking dish with olive oil.
  3. Combine the sliced onions, bell peppers, cherry tomatoes, and minced garlic in a bowl. Add olives and capers if desired, drizzle with olive oil, and mix with herbs and seasonings.
  4. Spread the vegetable mixture evenly in the greased baking dish.
  5. Place fish fillets on top of the vegetables, skin side down if applicable.
  6. Squeeze lemon juice over the fish and sprinkle with lemon zest, salt, and pepper.
  7. Bake uncovered for 20-25 minutes until fish flakes easily and vegetables soften.
  8. Garnish with freshly chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1portionCalories: 280kcalCarbohydrates: 20gProtein: 25gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 8IUVitamin C: 25mgCalcium: 6mgIron: 10mg

Notes

For a crispy finish, broil for the last 2-3 minutes of cooking.

Tried this recipe?

Let us know how it was!