Go Back
–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: A Flavorful Journey to Your Table

This Mediterranean Baked Fish is a quick and delightful recipe that captures the vibrant flavors of the Mediterranean in a healthy, easy-to-prepare dish.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (Cod, Tilapia, Sea Bass) can substitute with salmon or trout
For the Vegetables
  • 2 medium Tomatoes ripe, in-season for best flavor
  • 1 medium Onion red onion for sweetness
  • 1 single Bell Pepper red or yellow for sweetness, or green for a slightly bitter note
For Flavoring
  • 3 cloves Garlic, minced can use garlic powder if necessary
  • 1 single Lemon, sliced for brightness and acidity
  • 1/4 cup Olive Oil can substitute with avocado oil
  • 1 teaspoon Dried Oregano fresh oregano for a more vibrant taste
  • 1 teaspoon Dried Thyme complements the other herbs
  • to taste Salt and Pepper essential for seasoning
For Garnish
  • to taste Fresh Parsley for garnish, optional

Equipment

  • Oven
  • 9x13-inch Baking Dish
  • Pastry brush or paper towel

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Lightly grease a 9x13-inch baking dish with olive oil.
  3. Slice the tomatoes, onion, and bell pepper, and spread them evenly at the bottom of the baking dish.
  4. Pat the white fish fillets dry, and season both sides with salt, pepper, oregano, and thyme.
  5. Lay the seasoned fish fillets on top of the arranged vegetables.
  6. Sprinkle the minced garlic evenly over the fish fillets.
  7. Drizzle olive oil over both the fish and the vegetables.
  8. Place lemon slices atop the fish fillets.
  9. Cover the baking dish with aluminum foil and bake for 20 minutes.
  10. After 20 minutes, uncover and bake for an additional 5-10 minutes, until the fish flakes easily.
  11. Remove from the oven and let it rest for a few minutes.
  12. Garnish with fresh parsley and serve warm.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 200mgPotassium: 800mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

Allow the Mediterranean Baked Fish to rest for a few minutes after baking for enhanced flavor and texture.

Tried this recipe?

Let us know how it was!