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Mediterranean Baked Fish

Mediterranean Baked Fish: Your New Favorite Healthy Dinner

Mediterranean Baked Fish is a healthy and flavorful dish, perfect for a quick weeknight dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Fish (cod or snapper) Your main protein source
  • 2 tablespoons Olive Oil Can substitute with avocado oil
For the Vegetables
  • 1 cup Onion Yellow or red onions are excellent choices
  • 1 cup Bell Pepper Any hue will do
  • 1 cup Zucchini Can replace with squash
  • 1 cup Cherry Tomatoes Grape tomatoes can be an alternative
For the Seasoning
  • 3 cloves Garlic Prefer fresh minced garlic
  • 1 tablespoon Fresh Parsley Can use dried in a pinch
  • 1 tablespoon Fresh Dill Substitute with dried if necessary
  • 1 teaspoon Dried Oregano Italian seasoning can work
  • to taste Salt Essential for seasoning
  • to taste Black Pepper Essential for seasoning
For Finishing Touches
  • 1 whole Lemon Use fresh juice and zest
  • 4 pieces Lemon Wedges For serving

Equipment

  • oven
  • Baking Dish
  • Skillet
  • Knife
  • Cutting Board
  • Measuring Spoons
  • paper towels

Method
 

Cooking Steps
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Pat the fish fillets dry, season with salt, pepper, and oregano.
  4. Sauté onion in olive oil until translucent, then add bell pepper, zucchini, and garlic.
  5. Spread sautéed veggies into the baking dish.
  6. Place the fish fillets on top of the vegetables.
  7. Top with cherry tomatoes, parsley, and dill; drizzle with lemon juice and zest.
  8. Cover with aluminum foil and bake for about 20 minutes.
  9. Uncover and bake for an additional 5-10 minutes until fish flakes easily.
  10. Let cool slightly, garnish with herbs, and serve with lemon wedges.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 75mgSodium: 500mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 60mgIron: 2mg

Notes

Ensure fish is dried properly for best texture. Use fresh herbs for vibrant flavor. Adjust cooking time to avoid dryness.

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