Description
Mediterranean Baked Fish is a light, wholesome dish featuring tender white fish baked with fresh vegetables, herbs, lemon, and olive oil. This easy one-pan meal is full of bold coastal flavors, perfect for a healthy and satisfying dinner.
Ingredients
4 whole fish fillets (such as snapper or cod)
2 tablespoons olive oil
1 lemon (zested and juiced)
3 cloves garlic (minced)
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)
1 teaspoon dried oregano
Salt and black pepper to taste
Lemon wedges (for serving)
Instructions
- Preheat oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Pat fish fillets dry and season both sides with salt, black pepper, and oregano.
- In a skillet, heat olive oil over medium heat. Add sliced onions and cook until translucent, about 5 minutes.
- Add bell pepper and zucchini; sauté until just tender. Stir in minced garlic and cook for 1 more minute.
- Spread the sautéed vegetables evenly in the greased baking dish.
- Place seasoned fish fillets on top of the vegetables.
- Scatter cherry tomatoes, parsley, and dill over the fish. Drizzle with lemon juice and sprinkle with lemon zest.
- Cover the dish with aluminum foil and bake for 20 minutes.
- Uncover and bake for an additional 5–10 minutes, or until fish flakes easily with a fork.
- Let cool slightly, garnish with lemon wedges and fresh herbs, then serve.
Notes
- Use any firm white fish like halibut, tilapia, or sea bass.
- Add olives or capers for extra Mediterranean flavor.
- For a spicy version, sprinkle red pepper flakes before baking.
- To make it vegetarian, substitute fish with chickpeas or white beans.
- Sprinkle crumbled feta before baking for a cheesy finish.
- Store leftovers in an airtight container for up to 2 days.
- Reheat in the oven or skillet to maintain texture; avoid microwaving.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280
- Sugar: 5g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 75mg
