Mediterranean Baked Fish
Mediterranean Baked Fish is a delightful dish that combines the freshness of the sea with the vibrant flavors of fresh vegetables and herbs. This one-pan meal is perfect for busy weeknights or impressing guests at dinner parties. With its colorful medley of bell peppers, tomatoes, and olives, this recipe not only satisfies your cravings but also brings a taste of the Mediterranean to your table. It’s quick to prepare, allowing you to spend more time enjoying the company of family and friends rather than cooking in the kitchen. The flaky fish paired with zesty lemon and aromatic herbs makes every bite a delicious experience.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 1.5 lbs white fish fillets (like cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 1 medium red onion, sliced
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1/3 cup pitted Kalamata olives, halved
- Juice and zest of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (200°C) and grease a baking dish with olive oil.
- In a bowl, combine onions, bell peppers, tomatoes, garlic, olives, and seasonings; toss well.
- Spread the veggie mixture in the baking dish. Place fish fillets on top; drizzle with lemon juice and zest.
- Bake uncovered for 20–25 minutes until fish is opaque and flakes easily.
- Garnish with parsley and serve with lemon wedges.
Nutrition
- Serving Size: 1 fillet (approximately 6 ounces)
- Calories: 310
- Sugar: 4g
- Sodium: 380mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 80mg
Find it online: https://quickfoodjournal.com/mediterranean-baked-fish/