Description
Mediterranean Baked Fish is a vibrant and flavorful dish that transports your taste buds to sun-kissed shores. This recipe features tender white fish fillets baked atop a colorful bed of fresh vegetables, infused with aromatic herbs and zesty lemon. Perfect for weeknight dinners or special occasions, this easy-to-make meal not only impresses with its presentation but also promotes heart health thanks to its rich omega-3 content. Pair it with rice, crusty bread, or a fresh salad for a complete and satisfying dining experience.
Ingredients
Scale
- 1.5 lbs white fish fillets (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 Kalamata olives, halved
- Juice and zest of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C) and grease a baking dish with olive oil.
- In a mixing bowl, combine the onion, bell peppers, cherry tomatoes, garlic, olives, and seasonings; drizzle with olive oil and toss well.
- Spread the vegetable mixture in the baking dish and place fish fillets on top. Drizzle with lemon juice and sprinkle with zest.
- Bake uncovered for 20–25 minutes until the fish flakes easily with a fork and vegetables are tender.
- Garnish with chopped parsley and serve with lemon wedges.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet (approximately 6 oz)
- Calories: 320
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 3 g
- Protein: 36 g
- Cholesterol: 70 mg