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
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 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
