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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: A Simple Healthy Family Favorite

Enjoy the flavors of the Mediterranean with this quick and healthy baked fish recipe, featuring zesty lemon and vibrant vegetables.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish cod, tilapia, or sea bass are great substitutes
  • 1 medium Lemon sliced; lime can serve as a substitute
For the Base
  • 2 medium Tomatoes fresh is best, but cherry tomatoes are a fantastic option
  • 1 medium Onion red or yellow onions can be used
  • 1 medium Bell Pepper red or yellow; zucchini is an alternative
  • 2 cloves Garlic minced; fresh gives the best taste
For Seasoning
  • 2 tablespoons Olive Oil or avocado oil
  • 1 teaspoon Dried Oregano fresh oregano can elevate the flavors
  • 1 teaspoon Dried Thyme basil or dill are alternatives
  • Salt to taste
  • Pepper to taste
For Garnishing
  • 2 tablespoons Fresh Parsley for garnish; basil or cilantro can be used

Equipment

  • baking dish

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. Slice the tomatoes, onion, and bell pepper, and layer these in the prepared dish.
  4. Pat the fish fillets dry and season both sides with salt, pepper, oregano, and thyme.
  5. Lay the seasoned fish fillets on top of the arranged vegetables.
  6. Evenly sprinkle the minced garlic over the fish fillets.
  7. Drizzle olive oil over the entire dish.
  8. Place lemon slices on top of 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. Garnish with fresh parsley and serve hot.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 35gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 400mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Use fresh ingredients for best results and feel free to customize with different seasonal vegetables or fish types.

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