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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Quick, Healthy & Bursting with Flavor

Mediterranean Baked Fish is a vibrant, healthy dish packed with omega-3 fatty acids, perfect for quick and customizable weeknight dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White fish (e.g., cod, tilapia, sea bass) Salmon or trout can be used for richer flavor.
For the Vegetables
  • 2 cups Tomatoes Cherry tomatoes for added sweetness.
  • 1 medium Onion Use yellow or red, or leeks for a milder flavor.
  • 1 medium Bell pepper Red or yellow. Zucchini is a great alternative.
For Seasoning
  • 4 cloves Garlic Minced; garlic powder is a suitable substitute.
  • 1 medium Lemon Thinly sliced; lime can be used instead.
  • 3 tablespoons Olive oil Avocado oil can be swapped for a twist.
  • 1 teaspoon Dried oregano
  • 1 teaspoon Dried thyme
  • to taste Salt
  • to taste Pepper
For Garnish
  • 1/4 cup Fresh parsley Optional; basil can be used as an alternative.

Equipment

  • Oven
  • Baking Dish

Method
 

Cooking Steps
  1. Preheat the oven to 400°F (200°C).
  2. Lightly grease a 9x13-inch baking dish with olive oil.
  3. Spread sliced tomatoes, onion, and bell pepper across the bottom of the baking dish.
  4. Pat the fish fillets dry and season with salt, pepper, oregano, and thyme.
  5. Place 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 thin slices of lemon over the fish fillets.
  9. Cover the dish tightly with aluminum foil and bake for about 20 minutes.
  10. Uncover and bake for an additional 5-10 minutes, or until the fish flakes easily with a fork.
  11. Allow the dish to rest for a few minutes before garnishing with fresh parsley.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1mg

Notes

Use the freshest ingredients for best flavor. Monitor cooking time closely to avoid overcooking the fish.

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