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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Flaky, Flavorful, and Totally Easy

Enjoy the tangy Mediterranean Baked Fish, a healthy and easy one-pan meal packed with omega-3 ingredients.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 1 pound White Fish (Cod, Tilapia, or Sea Bass) try salmon for a richer taste
For the Vegetables
  • 2 cups Tomatoes use vine-ripened for ultimate flavor
  • 1 medium Onion shallots can replace for a milder approach
  • 1 cup Bell Pepper (Red or Yellow) sub zucchini or asparagus for a twist
For the Flavoring
  • 3 cloves Garlic minced garlic works wonderfully, but garlic powder can substitute in a pinch
  • 1 medium Lemon lime is a refreshing alternative for citrus fans
  • 3 tablespoons Olive Oil avocado oil is a great swap for a different flavor profile
For the Seasoning
  • 1 teaspoon Dried Oregano fresh herbs can intensify the aromas
  • 1 teaspoon Dried Thyme fresh herbs can intensify the aromas
  • to taste Salt
  • to taste Pepper
For Garnish
  • 1/4 cup Fresh Parsley optional but a lovely garnish

Equipment

  • Oven
  • 9x13-inch baking dish
  • Cutting board
  • Knife
  • Measuring spoons
  • aluminum foil

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a 9x13-inch baking dish with olive oil.
  3. Layer sliced tomatoes, onions, and bell peppers at the bottom of the greased baking dish.
  4. Season both sides of the white fish fillets with salt, pepper, dried oregano, and thyme.
  5. Arrange the seasoned fish fillets on top of the vegetables.
  6. Sprinkle minced garlic evenly over the fish.
  7. Drizzle olive oil over the entire dish.
  8. Place thin slices of lemon on top of the fish fillets.
  9. Cover the baking dish with aluminum foil and bake for 20 minutes.
  10. After 20 minutes, remove the foil and bake for an additional 5-10 minutes.
  11. Let the Mediterranean Baked Fish rest for a few minutes before serving.
  12. Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 28gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 1mg

Notes

Feel free to customize this recipe as you explore the delightful dimensions of Mediterranean Baked Fish!

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