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Mediterranean Baked Fish

Mediterranean Baked Fish: Flavor-Packed, Easy & Healthy!

Mediterranean Baked Fish is an easy, healthy, and delicious dish packed with omega-3 fatty acids and vibrant vegetables.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (e.g., cod, tilapia, sea bass) Consider salmon or trout for a richer flavor.
For the Vegetables
  • 2 medium Tomatoes, sliced Using seasonal varieties enhances flavor.
  • 1 medium Onion, sliced Yellow or red onions can be used interchangeably.
  • 1 whole Bell Pepper (red or yellow), sliced Green bell peppers are an option for a more robust flavor.
  • 3 cloves Garlic, minced Fresh garlic is preferred for the best taste.
For the Flavoring
  • 1 whole Lemon, sliced Lime makes an excellent substitute.
  • 1/4 cup Olive Oil Avocado oil can be a high smoke point alternative.
  • 1 teaspoon Dried Oregano Fresh oregano provides a more vibrant taste.
  • 1 teaspoon Dried Thyme Feel free to use fresh thyme instead.
  • Salt Adjust to your taste.
  • Pepper Adjust to your taste.
For Garnish
  • Fresh Parsley Optional; substitutes include basil or cilantro for variation.

Equipment

  • Baking dish
  • Oven
  • Knife
  • Cutting Board
  • measuring cups
  • measuring spoons

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
    Mediterranean Baked Fish
  2. Using a brush or your hands, grease a 9x13-inch baking dish with olive oil.
    Mediterranean Baked Fish
  3. Spread sliced tomatoes, onion, and bell pepper evenly across the bottom of the prepared baking dish.
    Mediterranean Baked Fish
  4. Pat your selected white fish fillets dry with a paper towel, season with salt, pepper, dried oregano, and thyme.
    Mediterranean Baked Fish
  5. Carefully lay the seasoned fish fillets on top of the vegetable layer.
    Mediterranean Baked Fish
  6. Sprinkle the minced garlic evenly over the fish fillets.
    Mediterranean Baked Fish
  7. Drizzle the remaining olive oil over the fish and vegetables.
    Mediterranean Baked Fish
  8. Arrange lemon slices on top of the seasoned fish fillets.
    Mediterranean Baked Fish
  9. Cover the baking dish tightly with aluminum foil and place it in the preheated oven. Bake for 20 minutes.
    Mediterranean Baked Fish
  10. After 20 minutes, remove the foil and bake for an additional 5-10 minutes until the fish flakes easily with a fork.
    Mediterranean Baked Fish
  11. Let the Mediterranean Baked Fish rest for a few minutes and garnish with freshly chopped parsley before serving.
    Mediterranean Baked Fish

Nutrition

Serving: 1servingCalories: 290kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 150mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 40mgIron: 2mg

Notes

Use fresh ingredients for the best flavor. The recipe is highly customizable, allowing you to experiment with different fish types and vegetables.

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