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Mediterranean Baked Fish

Irresistibly Healthy Mediterranean Baked Fish in 33 Minutes

Experience the refreshing flavors of Mediterranean Baked Fish, packed with fresh ingredients and omega-3s, perfect for a healthy dinner.
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Course: Dinner
Cuisine: Mediterranean
Keyword: baked fish, Easy Dinner, healthy fish recipe, Mediterranean Baked Fish, Mediterranean cuisine, Quick Meal
Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 33 minutes
Servings: 4 fillets
Calories: 320kcal

Equipment

  • Oven
  • Skillet
  • Baking Dish
  • measuring cups
  • measuring spoons
  • spoon
  • knife

Ingredients

For the Fish

  • 4 whole fish fillets (snapper or cod) main protein source
  • 2 tablespoons olive oil flavor enhancer
  • salt and black pepper to taste

For the Veggies

  • 1 onion (sliced) enhances base flavor
  • 3 cloves garlic (minced) adjust for more garlic
  • 1 bell pepper (sliced) provides sweetness
  • 1 zucchini (sliced) swap for yellow squash if desired
  • 1 cup cherry tomatoes (halved) delivers juicy burst of flavor

For the Aromatics

  • ¼ cup fresh parsley (chopped) adds refreshing herb flavor
  • 1 tablespoon fresh dill (chopped) distinctive herbal touch
  • 1 teaspoon dried oregano optional addition

For the Brightness

  • 1 lemon (zested and juiced) brings brightness and acidity
  • lemon wedges for serving

Instructions

How to Make Mediterranean Baked Fish

  • Preheat your oven to 400°F (200°C).
  • Lightly grease a baking dish with 2 tablespoons of olive oil.
  • Pat the fish fillets dry, and season with salt, pepper, and dried oregano.
  • Sauté onion in olive oil until translucent, then add bell pepper and zucchini; cook until tender. Stir in minced garlic for the final minute.
  • Spread the sautéed vegetables evenly in the baking dish. Lay the seasoned fish fillets on top.
  • Top the fish with halved cherry tomatoes, chopped parsley, and dill. Drizzle with lemon juice and zest.
  • Cover with aluminum foil and bake for 20 minutes.
  • Remove the foil and continue baking for an additional 5-10 minutes until fish flakes easily.
  • Let cool, garnish with herbs and lemon wedges, then serve.
  • Enjoy warm with crusty bread or salad.

Notes

Optional: Garnish with extra parsley for a pop of color. Exact quantities are listed in the recipe card.

Nutrition

Serving: 1fillet | Calories: 320kcal | Carbohydrates: 10g | Protein: 25g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 70mg | Sodium: 300mg | Potassium: 600mg | Fiber: 3g | Sugar: 5g | Vitamin A: 500IU | Vitamin C: 30mg | Calcium: 50mg | Iron: 1mg