Mediterranean Baked Fish: Simple, Healthy, and Flavor-Packed

Mediterranean Baked Fish is a healthy, easy recipe bursting with flavor, ideal for weeknights or dinner parties.

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Prep Time 10

Cook Time 30

Resting Time 5

Total Time 45

Servings: 4 fillets

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets white fish (e.g., cod, tilapia, or sea bass) Substitution: Use salmon or trout for a richer taste.

For the Vegetables

2 medium tomatoes, sliced Use seasonal tomatoes for the best flavor.
1 medium onion, sliced Substitution: Shallots can be used for a milder taste.
1 whole bell pepper (red or yellow), sliced Substitution: Zucchini or asparagus can add different textures.

For Flavor and Garnish

3 cloves garlic, minced Fresh garlic is preferred for optimal flavor.
1 whole lemon, sliced Lemon juice can be used if fresh lemons are unavailable.
¼ cup olive oil High-quality extra virgin olive oil is recommended.
1 teaspoon dried oregano Fresh oregano can be used for a more intense flavor.
1 teaspoon dried thyme
Salt and pepper to taste Essential for seasoning the dish.
Fresh parsley for garnish (optional) Adds color and freshness to the presentation.

Equipment

9x13-inch baking dish

Method

Step‑by‑Step Instructions for Mediterranean Baked Fish

Preheat your oven to 400°F (200°C).
Lightly grease a 9x13-inch baking dish with olive oil.
Spread the sliced tomatoes, onion, and bell pepper in the greased baking dish.
Pat the fish fillets dry and season both sides with salt, pepper, dried oregano, and thyme.
Lay the seasoned fish fillets over the layer of vegetables in the baking dish.
Sprinkle the minced garlic evenly over the fish fillets.
Drizzle the remaining olive oil over the fish and vegetables.
Layer the lemon slices atop the fish fillets.
Cover the baking dish tightly with aluminum foil and bake for 20 minutes.
After 20 minutes, remove the foil and continue baking for an additional 5-10 minutes.
Let the dish rest for a few minutes before serving.
Garnish with fresh parsley if desired and serve your Mediterranean Baked Fish immediately.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Enjoy the process of bringing this colorful Mediterranean Baked Fish to life, as each ingredient enhances both taste and health.

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