Description
Mediterranean Baked Fish is a vibrant and nutritious dish that combines the freshness of seafood with colorful vegetables. Ideal for busy weeknights or special occasions, this recipe features tender fish fillets baked with a medley of sautéed onions, bell peppers, zucchini, and sweet cherry tomatoes. Infused with zesty lemon juice and bright herbs like dill and parsley, each bite bursts with flavor while providing a wholesome meal packed with protein and nutrients. Easy to prepare and visually stunning, this Mediterranean-inspired dish is sure to impress your family and friends.
Ingredients
Scale
- 4 whole fish fillets (such as 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 herbs: parsley and dill
- Dried oregano, salt, and black pepper
Instructions
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Pat the fish fillets dry; season both sides with salt, pepper, and dried oregano.
- Sauté sliced onions in olive oil over medium heat until translucent; add bell pepper and zucchini until just tender. Stir in minced garlic.
- Spread sautéed vegetables in the baking dish; place seasoned fish on top.
- Scatter cherry tomatoes, parsley, dill over fish; drizzle with lemon juice and zest.
- Cover the dish with foil; bake for 20 minutes.
- Remove foil; bake for an additional 5–10 minutes until fish flakes easily.
- Let cool briefly; serve warm garnished with extra herbs and lemon wedges.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 70mg