Mediterranean Baked Fish: An Incredible Ultimate Recipe
Mediterranean Baked Fish is a delightful dish that boasts vibrant flavors and a healthy profile, making it perfect for family dinners or special occasions. This one-dish meal combines fresh fish fillets with an array of colorful vegetables, all baked to perfection. With the aromatic blend of garlic, lemon, and herbs, each bite is a burst of Mediterranean goodness. Easy to prepare and quick to cook, this recipe ensures minimal cleanup while delivering maximum flavor. Whether served with crusty bread or a refreshing salad, it’s sure to impress your guests and become a staple in your weeknight dinner rotation.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 4 whole fish fillets (snapper or cod)
- Salt and black pepper to taste
- 1 teaspoon dried oregano
- 2 tablespoons olive oil
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 1 zucchini (sliced)
- 3 cloves garlic (minced)
- 1 cup cherry tomatoes (halved)
- Zest and juice of 1 lemon
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
Instructions
- Preheat the oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Pat the fish fillets dry and season with salt, pepper, and oregano.
- In a skillet over medium heat, sauté onions until translucent; add bell peppers and zucchini until tender; stir in garlic for one minute.
- Spread sautéed vegetables on the bottom of the baking dish and place seasoned fish on top.
- Scatter cherry tomatoes, parsley, dill over the fish; drizzle with lemon juice and sprinkle lemon zest.
- Cover with foil and bake for 20 minutes; uncover and bake for another 5-10 minutes until fish flakes easily.
Nutrition
- Serving Size: 1 fillet with vegetables (250g)
- Calories: 280
- Sugar: 3g
- Sodium: 385mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 70mg