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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish with Vibrant Veggies for Healthier Nights

Mediterranean Baked Fish is a quick and healthy dish that combines white fish with vibrant vegetables, ideal for weeknight dinners.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (e.g., cod, tilapia, sea bass) opt for fresh for best flavor
  • 2 tablespoons Olive Oil extra virgin offers the best taste
For the Vegetables
  • 2 cups Tomatoes substitute with cherry tomatoes for a burst of flavor
  • 1 medium Onion yellow or red onions work best
  • 1 medium Bell Pepper can swap for zucchini or asparagus for variety
  • 3 cloves Garlic fresh minced is best, powdered can be used in a pinch
For Seasoning
  • 1 teaspoon Dried Oregano fresh oregano can be substituted for a stronger taste
  • 1 teaspoon Dried Thyme consider using fresh thyme if available
  • to taste Salt essential seasoning for flavor enhancement
  • to taste Pepper essential seasoning for flavor enhancement
For Garnish
  • 2 tablespoons Fresh Parsley (optional) can replace with basil or cilantro
  • 1 medium Lemon fresh lemon slices recommended

Equipment

  • Oven
  • Baking dish
  • knife
  • cutting board
  • Measuring Spoons
  • Tongs

Method
 

Cooking Steps
  1. Preheat your oven to 400°F (200°C) and prepare a baking dish with olive oil.
  2. Layer sliced tomatoes, onions, and bell peppers evenly in the baking dish.
  3. Pat the fish fillets dry, season with salt, pepper, oregano, and thyme, then place them over the vegetables.
  4. Sprinkle minced garlic over the fish and layer fresh lemon slices on top.
  5. Drizzle more olive oil over the entire dish.
  6. Cover with foil and bake for 20 minutes, then remove the foil and bake uncovered for an additional 5 to 10 minutes.
  7. Garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 20IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Use the freshest fish and seasonal vegetables for maximum flavor. Adjust seasonings to taste for best results.

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