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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish for a Fresh and Easy Dinner Delight

Mediterranean Baked Fish combines flaky white fish and vibrant veggies for a quick, healthy dinner delight.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Flaky white fish (cod, halibut, or tilapia)
  • 2 tablespoons Lemon juice fresh
  • 1 teaspoon Lemon zest
For the Vegetables
  • 1 cup Onions sliced
  • 1 cup Bell peppers sliced
  • 1 cup Cherry tomatoes halved
  • 2 cloves Minced garlic fresh
  • 0.5 cup Olives black or green
  • 2 tablespoons Capers optional
For the Seasoning
  • 2 tablespoons Olive oil
  • 1 teaspoon Dried oregano
  • 1 teaspoon Paprika
  • 1 teaspoon Salt to taste
  • 1 teaspoon Pepper to taste
For Garnishing
  • 2 tablespoons Chopped fresh parsley

Equipment

  • Oven
  • Baking dish
  • mixing bowl

Method
 

Step-by-Step Instructions
  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 and season with oregano, paprika, salt, and pepper. Toss everything together.
  4. Spread the vegetable mixture into the greased baking dish.
  5. Place the fish fillets on top of the vegetables, add lemon juice and zest, and season with salt and pepper.
  6. Bake uncovered for 20–25 minutes until the fish is opaque and flaky, and vegetables are tender.
  7. Garnish with freshly chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 10IUVitamin C: 60mgCalcium: 4mgIron: 8mg

Notes

Serve with herbed quinoa or a crisp green salad for a complete meal.

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