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Mediterranean Baked Fish

Mediterranean Baked Fish: A Healthy & Zesty Dinner Delight

Mediterranean Baked Fish is an easy and healthy way to enjoy a vibrant meal bursting with flavors in just 30 minutes.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets white fish (cod, halibut, or tilapia) flaky texture
  • 2 tablespoons lemon juice fresh
  • 1 teaspoon lemon zest fresh
For the Vegetables
  • 1 medium onion yellow or red
  • 2 medium bell peppers any variety
  • 1 cup cherry tomatoes or diced regular tomatoes
  • 3 cloves minced garlic fresh preferred
For the Flavor
  • 2 tablespoons olive oil or avocado oil
  • 1 teaspoon dried oregano or fresh
  • 1 teaspoon paprika or cumin
  • to taste salt
  • to taste pepper
  • 2 tablespoons chopped fresh parsley optional garnish
Optional Add-ins
  • 1/2 cup olives black or green
  • 2 tablespoons capers optional

Equipment

  • Baking dish
  • mixing bowl
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Grease a baking dish with olive oil and set aside.
  3. In a large bowl, combine sliced onions, bell peppers, cherry tomatoes, and minced garlic, along with olives and capers. Drizzle with olive oil, season with oregano, paprika, salt, and pepper, and toss until well-coated.
  4. Spread the vegetable mixture evenly in the greased baking dish.
  5. Place fish fillets atop the vegetables, squeeze lemon juice over them, and season with salt and pepper.
  6. Bake in preheated oven for 20-25 minutes until fish is opaque and flakes easily.
  7. Garnish with chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 15gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 60mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 40mgCalcium: 50mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3 days. Freeze unbaked for up to 3 months.

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