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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Fresh, Flaky, and Flavor-Packed Delight

Mediterranean Baked Fish is a healthy, easy-to-make dish bursting with flavors from fresh herbs and vegetables.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets white fish (cod, tilapia, or sea bass) Choose protein for a flaky texture
For the Vegetables
  • 2 cups tomatoes Fresh or canned
  • 1 medium onion Yellow or red
  • 1 medium bell pepper (red or yellow) Can substitute with zucchini or asparagus
  • 4 cloves garlic Minced
For Seasoning
  • 1 whole lemon Fresh lemon juice preferred
  • 4 tablespoons olive oil Extra virgin
  • 1 teaspoon dried oregano Or use fresh herbs
  • 1 teaspoon dried thyme Or use fresh herbs
  • to taste salt
  • to taste pepper
For Garnish (optional)
  • 2 tablespoons fresh parsley Chopped

Equipment

  • 9x13 inch baking dish
  • Oven

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C). Gather your ingredients while the oven heats.
  2. Lightly grease a 9x13-inch baking dish with olive oil.
  3. Layer sliced tomatoes, onions, and bell peppers at the bottom of the greased baking dish.
  4. Season the white fish fillets with salt, pepper, oregano, and thyme.
  5. Place the seasoned fish fillets on top of the layered vegetables.
  6. Sprinkle minced garlic over the fish fillets.
  7. Drizzle olive oil over both the fish and layered vegetables.
  8. Add fresh lemon slices on top of the seasoned fish.
  9. Cover the baking dish with aluminum foil and place it in the preheated oven.
  10. Bake for 20 minutes, then remove foil and bake for an additional 5 to 10 minutes until fish flakes easily.
  11. Optionally, sprinkle fresh parsley on top before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 12gProtein: 25gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 600IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Use the freshest ingredients for the best flavor. Customize vegetable layers based on preference.

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