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Mediterranean Baked Fish

Mediterranean Baked Fish: A Healthy 30-Minute Delight

Mediterranean Baked Fish is a vibrant and healthy dish, packed with flavors, ready in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets fish (snapper or cod) Fresh fish adds protein.
  • 1 teaspoon salt Adjust to taste.
  • 1 teaspoon black pepper Freshly ground preferred.
  • 1 teaspoon dried oregano Use fresh for best flavor.
For the Vegetables
  • 2 tablespoons olive oil Enhances flavor, can substitute with avocado oil.
  • 1 medium onion Can substitute with shallots.
  • 3 cloves garlic Fresh minced is best.
  • 1 medium bell pepper Any color works.
  • 1 medium zucchini Can replace with yellow squash.
  • 1 cup cherry tomatoes Substitute with grape tomatoes.
For Garnish and Flavor
  • 1/4 cup fresh parsley Brings freshness.
  • 2 tablespoons fresh dill Substitute with tarragon if needed.
  • 1 whole lemon Zested and juiced for flavor.
  • 2 wedges lemon For serving.

Equipment

  • baking dish
  • large skillet

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Grease a medium-sized baking dish with olive oil.
  3. Pat the fish fillets dry and season with salt, pepper, and oregano.
  4. In a skillet, heat olive oil and sauté onions until translucent.
  5. Add bell pepper and zucchini; cook for 3 minutes.
  6. Stir in garlic and sauté until fragrant.
  7. Layer sautéed vegetables in the baking dish and place seasoned fish on top.
  8. Top with cherry tomatoes, parsley, dill, lemon juice, and zest.
  9. Cover with foil and bake for 20 minutes.
  10. Remove foil and bake for another 5-10 minutes until fish flakes easily.
  11. Serve warm garnished with parsley and lemon wedges.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Customize with different fish and seasonal vegetables for variety.

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