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Mediterranean Baked Fish

Mediterranean Baked Fish: Quick, Healthy & Bursting with Flavor

This Mediterranean Baked Fish recipe is quick, healthy and bursting with flavor, perfect for weeknights or entertaining.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 whole fish fillets (such as snapper or cod) any firm white fish works beautifully
  • salt and black pepper to taste
For the Vegetables
  • 2 tablespoons olive oil extra virgin for richer flavor
  • 1 onion, sliced contributes a sweet texture
  • 1 bell pepper, sliced choose any color for added crunch
  • 1 zucchini, sliced provides mild flavor and tender texture
  • 3 cloves garlic, minced elevates the dish with its aromatic punch
  • 1 cup cherry tomatoes, halved adds a juicy, fresh element
For the Seasoning
  • 1/4 cup fresh parsley, chopped brings a burst of color
  • 1 tablespoon fresh dill, chopped complements the fish
  • 1 teaspoon dried oregano a must-have for authentic flavor
  • 1 lemon, zested and juiced provides acidity and brightness
For Serving
  • lemon wedges for serving

Equipment

  • Baking dish
  • skillet
  • Oven

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a medium-sized baking dish with 2 tablespoons of olive oil.
  3. Pat the fish fillets dry and season both sides with salt, black pepper, and dried oregano.
  4. In a large skillet, heat 2 tablespoons of olive oil over medium heat and sauté the sliced onion for about 5 minutes until translucent.
  5. Stir in the sliced bell pepper and zucchini, cooking for another 5 minutes. Add minced garlic and sauté for one more minute.
  6. Spread the sautéed vegetables evenly in the baking dish, then place the seasoned fish fillets on top.
  7. Scatter halved cherry tomatoes over the fish, followed by chopped parsley and dill. Drizzle fresh lemon juice and sprinkle with lemon zest.
  8. Cover the baking dish with aluminum foil and bake for 20 minutes.
  9. Remove the foil and continue baking for an additional 5-10 minutes until the fish flakes easily.
  10. Remove from oven, let cool slightly, and garnish with fresh herbs and lemon wedges before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gCholesterol: 75mgSodium: 400mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 25mgCalcium: 40mgIron: 2mg

Notes

Ensure the fish is patted dry before seasoning to prevent excess moisture. Watch overcooking for best results.

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