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Mediterranean Baked Fish

Mediterranean Baked Fish: A Healthy Delight for Dinner

Mediterranean Baked Fish is a quick and healthy dinner option, bursting with fresh flavors and vibrant colors.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Whole Fish Fillets (snapper or cod) Fresh or frozen
  • 2 tablespoons Olive Oil Can substitute with avocado oil
  • to taste Salt
  • to taste Black Pepper
For the Vegetables
  • 1 medium Onion (sliced) Red or yellow
  • 1 medium Bell Pepper (sliced) Any color
  • 1 medium Zucchini (sliced) Can replace with yellow squash
  • 1 cup Cherry Tomatoes (halved) Can substitute with regular tomatoes
For the Seasoning
  • 1 medium Lemon (zested and juiced) Fresh preferred
  • 2 cloves Garlic (minced) Fresh ideal
  • 2 tablespoons Fresh Parsley (chopped) Can use dried
  • 2 tablespoons Fresh Dill (chopped) Can swap with dried
  • 1 teaspoon Dried Oregano Italian seasoning can substitute
For Serving
  • 2 wedges Lemon Wedges For garnish

Equipment

  • Skillet
  • Baking Dish
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Pat the fish fillets dry and season with salt, black pepper, and dried oregano.
  4. In a large skillet, heat olive oil and sauté sliced onions for 5 minutes. Add bell peppers and zucchini, cooking for another 5 minutes. Add minced garlic and sauté for an additional minute.
  5. Spread sautéed vegetables in the baking dish. Lay seasoned fish fillets on top.
  6. Scatter cherry tomatoes, parsley, and dill over fish. Drizzle with lemon juice and sprinkle lemon zest.
  7. Cover with aluminum foil and bake for 20 minutes.
  8. Uncover and bake for an additional 5-10 minutes until the fish flakes easily.
  9. Let sit and garnish with herbs and lemon wedges before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 25gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gCholesterol: 75mgSodium: 300mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 60mgIron: 1.5mg

Notes

Pat fish fillets dry for better browning. Adjust baking time for thicker fillets. Customize vegetables as desired.

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