Lightly grease a baking dish with olive oil Recipe
If you’re searching for a dish that brings a burst of sunshine and freshness to your dinner table, this Mediterranean Baked Fish recipe is exactly what you need. With vibrant vegetables, fragrant herbs, and perfectly cooked fish, it’s a harmonious blend of flavors that feels like a little vacation for your taste buds. An essential step for getting this dish just right is to lightly grease a baking dish with olive oil, which helps everything cook beautifully and prevents sticking, sealing in that delightful Mediterranean charm.
Ingredients You’ll Need
The beauty of this Mediterranean Baked Fish lies in its simple but essential ingredients, each chosen to contribute a unique burst of flavor, texture, or color. Fresh vegetables add crunch and sweetness, while herbs and lemon offer aromatic brightness that lifts the entire dish.
- 4 whole fish fillets: Snapper or cod work wonderfully for their flaky, mild flavor.
- 2 tablespoons olive oil: A staple for Mediterranean cooking, adding richness and helping sauté vegetables.
- 1 lemon (zested and juiced): Adds a fresh tang to brighten the fish and veggies.
- 3 cloves garlic (minced): Infuses a subtle pungency that complements the fish perfectly.
- 1 onion (sliced): Provides sweetness and depth when sautéed.
- 1 bell pepper (sliced): Adds vibrant color and crunch.
- 1 zucchini (sliced): Brings a tender texture and mild flavor.
- 1 cup cherry tomatoes (halved): Juicy bursts of sweetness that balance the herbs and fish.
- 1/4 cup fresh parsley (chopped): Freshness and color for garnish and flavor.
- 1 tablespoon fresh dill (chopped): Brings an herby, slightly citrusy note.
- 1 teaspoon dried oregano: Classic Mediterranean herb that complements the fish beautifully.
- Salt and black pepper to taste: Essential for seasoning and enhancing all flavors.
- Lemon wedges (for serving): Perfect for adding extra zing at the table.
How to Make Lightly grease a baking dish with olive oil
Step 1: Preheat Your Oven
Begin by setting your oven to 400°F (200°C), which is the perfect temperature to gently cook the fish and vegetables together so they meld in flavor yet retain their textures.
Step 2: Lightly Grease a Baking Dish with Olive Oil
This might sound like a small detail, but to make sure your fish and veggies don’t stick, it’s essential to lightly grease a baking dish with olive oil. This not only prevents sticking but also adds a subtle fruitiness from the oil itself, enhancing the dish’s Mediterranean soul.
Step 3: Season the Fish
Pat the fish fillets dry with paper towels—which helps the seasoning stick and allows for better cooking. Sprinkle salt, black pepper, and dried oregano evenly on both sides of each fillet for a simple yet impactful flavor boost.
Step 4: Sauté the Vegetables
Heat olive oil in a skillet over medium heat and cook sliced onions until translucent—about 5 minutes. Then add the bell peppers and zucchini, cooking until just tender. Toss in the minced garlic last, cooking for only a minute so it stays fragrant but doesn’t burn.
Step 5: Arrange Ingredients in the Baking Dish
Spread your sautéed vegetables evenly at the bottom of your baking dish—which you’ve already wisely taken the time to lightly grease a baking dish with olive oil. Nestle the seasoned fish fillets on top for an appealing, layered presentation.
Step 6: Add Tomatoes and Herbs
Scatter halved cherry tomatoes and fresh herbs like parsley and dill over the fillets. Drizzle lemon juice and sprinkle lemon zest to bring vibrant citrus notes, balancing the richness of the fish and olive oil beautifully.
Step 7: Cover and Bake
Cover the dish with foil to gently steam the fish and vegetables and bake in the preheated oven for 20 minutes. This slow cooking lets the flavors infuse and the fish become tender.
Step 8: Uncover and Finish Cooking
Remove the foil and bake for another 5 to 10 minutes until the fish flakes easily with a fork. This final step ensures a subtle browning that adds texture and depth to the finished dish.
Step 9: Serve and Enjoy
Once out of the oven, let the dish rest for a few minutes, then garnish with extra herbs and lemon wedges. Serving a dish that you prepared by taking the care to lightly grease a baking dish with olive oil means you’re guaranteed a juicy, mouthwatering flavor in every bite.
How to Serve Lightly grease a baking dish with olive oil
Garnishes
Fresh herbs like parsley and dill sprinkled generously over the top make the dish look as vibrant as it tastes. Lemon wedges not only add eye appeal but allow guests to add an extra burst of citrus sunshine to every bite.
Side Dishes
This Mediterranean Baked Fish pairs beautifully with crusty artisan bread to soak up all those delicious juices, or a crisp green salad with a lemon vinaigrette for contrast. Roasted potatoes or a light couscous salad also make wonderful hearty companions.
Creative Ways to Present
For a show-stopping presentation, serve the fish on a large platter surrounded by the colorful vegetables, drizzled with extra olive oil and sprinkled with a few edible flowers or microgreens. This not only looks impressive but invites your guests to dig in and appreciate the fresh ingredients.
Make Ahead and Storage
Storing Leftovers
Once cooled, store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors may continue to meld, making the next-day taste even better—just be sure to reheat gently to maintain the fish’s tender texture.
Freezing
Mediterranean Baked Fish can be frozen, but it’s best to wrap it tightly in freezer-safe packaging to protect against freezer burn. Frozen leftovers are ideal for up to 1 month. When ready, thaw overnight in the fridge before reheating.
Reheating
To reheat, cover the dish lightly with foil and warm in a 350°F (175°C) oven until heated through—this helps keep the fish moist and tender, so it doesn’t dry out. Avoid microwaving if possible, as it can cause uneven cooking.
FAQs
Can I use other types of fish for this recipe?
Absolutely! While snapper or cod are recommended for their texture and flavor, other firm white fish like haddock or sea bass work well too. Just adjust the cooking time slightly if using thinner fillets.
Why is it important to lightly grease a baking dish with olive oil?
This step prevents the fish and vegetables from sticking to the dish during baking, ensuring easy serving and cleanup. Plus, the olive oil adds a subtle richness and helps carry the flavors throughout the dish.
Can I prepare this dish without sautéing vegetables first?
You can skip sautéing if you’re short on time, but cooking the vegetables first softens them and deepens their flavor, making a tastier final dish. It also helps avoid watery veggies from releasing too much moisture during baking.
Is this recipe suitable for meal prep?
Definitely! It keeps well refrigerated and can be repurposed for quick lunches or dinners throughout the week. Just remember to store properly and reheat gently to keep the fish moist.
What can I substitute if I don’t have fresh dill?
If fresh dill isn’t available, dried dill can be used in a pinch, though fresh herbs always provide brighter flavor. Alternatively, try fresh basil or tarragon to keep that herbal Mediterranean profile.
Final Thoughts
This Mediterranean Baked Fish recipe is an absolute treasure for anyone who loves fresh, vibrant, and effortless cooking. Taking care to lightly grease a baking dish with olive oil during preparation helps ensure every layer of this dish turns out perfectly, with juicy fish and tender vegetables. Give it a try—you’ll find it quickly becomes one of your go-to meals for unforgettable flavor and simple elegance.
Print
Lightly grease a baking dish with olive oil Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
Mediterranean Baked Fish is a flavorful and healthy dish featuring fresh fish fillets baked with vibrant vegetables, herbs, and lemon for a zesty finish. Perfect for a nutritious weeknight dinner or a special occasion, this recipe combines the freshness of Mediterranean ingredients with simple preparation methods to create a delicious and wholesome meal.
Ingredients
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 a subtle flavor to your vegetables and fish.
- Season the Fish: Pat the fish fillets dry with paper towels to remove excess moisture. Season both sides generously with salt, black pepper, and dried oregano to infuse them with flavor.
- Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add the sliced onions and cook until translucent, about 5 minutes. Then add the bell pepper and zucchini, cooking until just tender. Stir in the 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 to create a flavorful bed for the fish. Place the seasoned fish fillets on top of the vegetables carefully.
- Add Tomatoes and Herbs: Scatter the halved cherry tomatoes, chopped parsley, and dill over the fish fillets. Drizzle with fresh lemon juice and sprinkle lemon zest on top to brighten and enhance the flavors.
- Cover and Bake: Cover the baking dish tightly with aluminum foil to retain moisture and bake in the preheated oven for 20 minutes, allowing the fish to cook gently.
- Uncover and Finish Cooking: Remove the foil carefully and bake for an additional 5-10 minutes, or until the fish flakes easily with a fork and is fully cooked through.
- Serve: Remove from the oven and let the dish rest for a few minutes to settle the flavors. Garnish with extra fresh herbs and serve with lemon wedges.
- Enjoy: Serve warm with crusty bread or a fresh, simple salad for a complete and satisfying Mediterranean meal.
Notes
- Use firm white fish like snapper, cod, or sea bass for best results.
- Adjust the amount of garlic based on your preference for stronger or milder flavor.
- Fresh herbs like parsley and dill add brightness; substitute with thyme or basil if preferred.
- Make sure not to overcook the fish to keep it moist and tender.
- Serve with crusty bread or a light salad for a well-rounded meal.
- 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: 350 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 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 cod, snapper recipe, baked fish with vegetables, easy dinner, healthy Mediterranean meal
