Mediterranean Baked Fish: An Incredible Ultimate Recipe
This Mediterranean Baked Fish recipe features tender fish fillets baked atop a bed of sautéed vegetables, infused with fresh herbs and zesty lemon for a light, flavorful, and healthy meal perfect for any occasion.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
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
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup cherry tomatoes, halved
Herbs and Aromatics
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
Others
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- Lemon wedges, for serving
Instructions
- Preheat Oven: Start by preheating your oven to 400°F (200°C) to ensure it reaches the ideal temperature for baking the fish evenly.
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent the fish and vegetables from sticking during baking.
- Season the Fish: Pat the fish fillets dry with paper towels to remove excess moisture. Season both sides with salt, black pepper, and dried oregano for balanced flavor.
- Sauté Vegetables: In a skillet, heat the olive oil 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 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. Place the seasoned fish fillets on top, ensuring they are evenly spaced.
- Add Tomatoes and Herbs: Scatter the halved cherry tomatoes, chopped parsley, and fresh dill over the fish fillets. Drizzle with lemon juice and sprinkle the lemon zest on top to add bright and fresh citrus flavor.
- Cover and Bake: Cover the baking dish tightly with aluminum foil to trap moisture and bake in the preheated oven for 20 minutes.
- Uncover and Finish Cooking: Remove the foil and continue baking for an additional 5-10 minutes until the fish flakes easily with a fork and is fully cooked through.
- Serve: Remove from oven and let the dish rest for a few minutes. Garnish with extra fresh herbs and lemon wedges for presentation and added zest.
- Enjoy: Serve warm alongside crusty bread or a simple green salad for a complete Mediterranean meal experience.
Notes
- Choose fresh fish fillets like snapper or cod for the best flavor and texture.
- Adjust cooking times slightly depending on the thickness of your fish fillets.
- Vegetables can be substituted or added according to preference; zucchini, bell peppers, and cherry tomatoes work well.
- Covering the dish while baking helps keep the fish moist and tender.
- Use fresh herbs and lemon zest to elevate the dish’s brightness and aromatics.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 70 mg
Keywords: Mediterranean baked fish, healthy fish recipe, baked cod, snapper recipe, lemon herb fish, easy baked fish, oven-baked fish, low fat seafood recipe
