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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish for a Flavor-Packed Dinner Night

A delicious Mediterranean Baked Fish recipe that's healthy, quick to prepare, and perfect for dinner.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (cod, tilapia, or sea bass) Main protein source
  • to taste Salt Essential seasoning
  • to taste Pepper Essential seasoning
For the Vegetables
  • 2 cups Tomatoes substitute with cherry tomatoes for added sweetness
  • 1 medium Onion red onion can be used for a milder taste
  • 1 medium Bell Pepper any color works or zucchini as an alternative
  • 2 cloves Garlic fresh garlic is preferred for the best taste
For the Flavor
  • 1 medium Lemon use lime for a unique twist
  • 3 tablespoons Olive Oil can substitute with avocado oil
  • 1 teaspoon Dried Oregano fresh herbs offer a stronger flavor
  • 1 teaspoon Dried Thyme fresh herbs offer a stronger flavor
For the Garnish
  • 2 tablespoons Fresh Parsley optional for color and freshness

Equipment

  • 9x13-inch baking dish
  • mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Grease the baking dish with a drizzle of olive oil.
  3. Slice and layer the tomatoes, onion, and bell pepper in the baking dish.
  4. Pat the fish fillets dry and season both sides with salt, pepper, oregano, and thyme.
  5. Place the seasoned fish fillets on top of the layered vegetables.
  6. Sprinkle minced garlic over the fish, and drizzle more olive oil over the dish.
  7. Slice a lemon into rounds and arrange them atop the fish fillets.
  8. Cover the baking dish tightly with aluminum foil and bake for 20 minutes.
  9. Remove the foil and bake for an additional 5-10 minutes until golden.
  10. Let it rest for a few minutes, then garnish with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 500mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 40mgIron: 2mg

Notes

This Mediterranean Baked Fish is a healthy, customizable dish that's as good for the body as it is for the soul!

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