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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Flaky, Flavorful, and So Easy

Mediterranean Baked Fish is a healthy blend of flaky fish and vibrant vegetables and a delightful taste of the Mediterranean.
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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
  • 4 fillets white fish (cod or tilapia)
  • 1 medium lemon sliced
For the Vegetables
  • 2 medium tomatoes sliced
  • 1 medium onion sliced
  • 1 medium bell pepper sliced
For Seasoning
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • salt to taste
  • pepper to taste
For Assembly and Richness
  • 1/4 cup olive oil extra virgin
  • fresh parsley for garnish

Equipment

  • Oven
  • Baking dish
  • Knife
  • cutting board
  • Measuring cups
  • Measuring spoons

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. Spread the sliced tomatoes, onion, and bell pepper evenly in the bottom of the baking dish.
  4. Pat the fish fillets dry and season with salt, pepper, oregano, and thyme.
  5. Arrange the seasoned fish on top of the vegetables in the baking dish.
  6. Sprinkle minced garlic over the fish fillets.
  7. Drizzle olive oil over both the fish and vegetables.
  8. Layer lemon slices over the fish fillets.
  9. Cover the baking dish tightly with aluminum foil and bake for 20 minutes.
  10. Remove the foil and bake for an additional 5-10 minutes until the fish flakes easily.
  11. Remove from oven and allow to rest for a few minutes. Garnish with parsley if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 300mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 100IUVitamin C: 15mgCalcium: 40mgIron: 1mg

Notes

For best results, use fresh ingredients and check for doneness a couple of minutes before the cooking time is up.

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