Description
Mediterranean Baked Fish is a flavorful and healthy dish featuring tender fish fillets baked with a medley of sautéed vegetables and fresh herbs. Infused with lemon zest and juice, garlic, and Mediterranean seasonings, this recipe offers a vibrant, nutritious meal that’s perfect for a quick dinner or entertaining guests.
Ingredients
Scale
Fish and Seasoning
- 4 whole fish fillets (such as snapper or cod)
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Vegetables and Herbs
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 1 zucchini (sliced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
Other Ingredients
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 3 cloves garlic (minced)
- Lemon wedges (for serving)
Instructions
- Preheat Oven: Start by preheating your oven to 400°F (200°C) to ensure it reaches the perfect temperature for baking the fish evenly.
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and add moisture during baking.
- Season the Fish: Pat the fish fillets dry with paper towels to remove excess moisture, then season both sides generously with salt, black pepper, and dried oregano for authentic Mediterranean flavor.
- Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add sliced onions and cook until they turn translucent, about 5 minutes. Then add bell pepper and zucchini, cooking until just tender. Stir in minced garlic and cook for an additional minute to release its aroma.
- Arrange Ingredients: Spread the sautéed vegetables evenly across the bottom of the prepared baking dish as a flavorful bed for the fish. Place the seasoned fillets on top of the vegetables.
- Add Tomatoes and Herbs: Scatter cherry tomato halves, chopped parsley, and fresh dill evenly over the fish. Drizzle freshly squeezed lemon juice and sprinkle lemon zest on top to brighten the dish with citrus notes.
- Cover and Bake: Cover the baking dish with aluminum foil to keep the moisture in, then place it in the oven and bake for 20 minutes to cook the fish gently.
- Uncover and Finish Cooking: Remove the foil after 20 minutes and continue baking for 5-10 minutes longer until the fish flakes easily with a fork, indicating it is cooked through.
- Serve: Remove the dish from the oven and let it cool for a few minutes. Garnish with extra fresh herbs and lemon wedges for added flavor and presentation.
- Enjoy: Serve the Mediterranean Baked Fish warm, ideally with crusty bread or a fresh salad to complement the meal.
Notes
- You can substitute snapper or cod with other white fish like tilapia or haddock.
- Adjust the herbs based on preference—basil or thyme work well too.
- Ensure fish fillets are of uniform thickness for even cooking.
- For a spicier version, add a pinch of red pepper flakes with the garlic.
- Leftovers can be refrigerated for up to 2 days and reheated gently.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 220 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 65 mg
Keywords: Mediterranean baked fish, healthy fish recipe, baked snapper, baked cod, lemon baked fish, gluten free fish recipe, easy fish dinner
