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Mediterranean Baked Fish

Mediterranean Baked Fish: A Healthy & Zesty Dinner Delight

Mediterranean Baked Fish is a healthy and delicious meal, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets flaky white fish (cod, halibut or tilapia)
  • 2 tablespoons fresh lemon juice for enhancing flavors
  • 1 teaspoon lemon zest for added brightness
For the Vegetables
  • 1 medium onion yellow or red, finely sliced
  • 1 cup bell peppers any variety, sliced
  • 1 cup cherry tomatoes halved
  • 3 cloves minced garlic fresh preferred
  • 1/2 cup olives black or green, pitted and sliced
  • 2 tablespoons capers optional, for tanginess
For the Seasoning
  • 3 tablespoons olive oil or substitute avocado oil
  • 1 teaspoon dried oregano or fresh oregano
  • 1 teaspoon paprika
  • to taste salt
  • to taste pepper
For Garnishing
  • 1/4 cup chopped fresh parsley for freshness

Equipment

  • Oven
  • Baking dish
  • mixing bowl

Method
 

Step-by-Step Instructions for Mediterranean Baked Fish
  1. Preheat your oven to 400°F (200°C).
  2. Grease a medium-sized baking dish with olive oil.
  3. In a large mixing bowl, combine sliced onions, bell peppers, cherry tomatoes, minced garlic, and olives. Drizzle with olive oil. Season with oregano, paprika, salt, and pepper and mix well.
  4. Evenly spread the vegetable mixture in the greased baking dish.
  5. Place fish fillets on top of the vegetables. Squeeze lemon juice and sprinkle lemon zest, salt, and pepper over the fish.
  6. Bake uncovered for 20–25 minutes until fish is opaque and flakes easily.
  7. Garnish with parsley and serve with lemon wedges.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 70mgIron: 2mg

Notes

Fresh fish is crucial for best flavor, and don't overcook to maintain moisture. Customize veggies as desired.

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