Mediterranean Baked Fish
Mediterranean Baked Fish is a vibrant and healthy dish that brings the flavors of the Mediterranean to your dining table. This recipe features succulent fish fillets nestled atop a bed of sautéed vegetables, all infused with fresh herbs and zesty lemon. Perfect for family dinners or meal prep, this dish can be ready in under 40 minutes, making it an ideal choice for busy weeknights. Not only is it easy to make, but it also offers a delightful way to enjoy lean protein and seasonal produce, ensuring every bite is both nutritious and flavorful.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 4 whole fish fillets (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)
- Fresh parsley and dill for garnish
- Salt and black pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Pat fish fillets dry, seasoning both sides with salt, black pepper, and dried oregano.
- In a skillet over medium heat, heat olive oil and sauté onions until translucent; add bell pepper and zucchini, cooking until tender. Stir in minced garlic for an additional minute.
- Spread sautéed vegetables in the bottom of the baking dish, place seasoned fish on top, scatter cherry tomatoes, parsley, dill, drizzle with lemon juice, and sprinkle lemon zest.
- Cover with foil and bake for 20 minutes; remove foil and bake for another 5-10 minutes until fish flakes easily with a fork.
- Let cool slightly before serving garnished with herbs and lemon wedges.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 220mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 70mg