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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish for a Flavorful Weeknight Feast

This Mediterranean Baked Fish recipe is a delicious and healthy dish packed with omega-3s, making it perfect for a flavor-packed weeknight dinner.
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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: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (Cod, Tilapia, or Sea Bass) Salmon can be used for a richer taste.
For the Vegetables
  • 2 cups Tomatoes Use vine-ripened for optimal flavor.
  • 1 medium Onion Shallots can replace for a milder flavor.
  • 1 large Bell Pepper (Red or Yellow) Zucchini or asparagus can be substituted for variety.
  • 3 cloves Garlic Minced garlic is preferred; garlic powder can be used in a pinch.
For Flavor and Seasoning
  • 1 medium Lemon Lime is a refreshing alternative.
  • 3 tablespoons Olive Oil Avocado oil can be used as a substitute.
  • 1 teaspoon Dried Oregano Fresh herbs can enhance the aroma.
  • 1 teaspoon Dried Thyme Fresh herbs can enhance the aroma.
  • to taste Salt Adjust to taste.
  • to taste Pepper Adjust to taste.
For Garnish
  • 2 tablespoons Fresh Parsley Optional flavor booster and color enhancer.

Equipment

  • Oven
  • 9x13-inch baking dish
  • Measuring spoons
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  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 dish.
  4. Pat the white fish fillets dry and season generously with salt, pepper, oregano, and thyme on both sides.
  5. Sprinkle minced garlic evenly over the fish fillets.
  6. Drizzle olive oil over the entire dish.
  7. Arrange thin lemon slices on top of the fish.
  8. Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 20 minutes.
  9. After 20 minutes, remove the foil and continue baking for an additional 5-10 minutes.
  10. Let the dish rest for a few minutes, then garnish with fresh parsley before serving.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 12gProtein: 34gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 800IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Customize with your favorite fish and seasonal veggies. Serve with a light salad for a complete meal.

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