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Mediterranean Baked Fish

Mediterranean Baked Fish: Fresh Flavors for Healthy Living

Discover the delightful Mediterranean Baked Fish, a healthy and flavorful meal packed with omega-3 goodness.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 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)
For the Vegetables
  • 2 cups Tomatoes (sliced) substitute with cherry tomatoes for sweetness
  • 1 cup Onion (sliced) yellow or red onions
  • 1 cup Bell Pepper (sliced) red or yellow for sweetness
  • 3 cloves Garlic (minced) fresh is best
For Seasoning
  • 1 medium Lemon (sliced)
  • 3 tablespoons Olive Oil extra virgin recommended
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Thyme
  • to taste Salt
  • to taste Pepper
For Garnishing
  • 2 tablespoons Fresh Parsley (chopped) optional but recommended

Equipment

  • 9x13-inch baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Grease your baking dish with olive oil.
  3. Layer sliced tomatoes, onion, and bell pepper on the bottom of the dish.
  4. Season the fish fillets with salt, pepper, oregano, and thyme on both sides.
  5. Arrange the seasoned fish on top of the vegetables.
  6. Sprinkle minced garlic evenly over the fish.
  7. Drizzle additional olive oil over the fish and vegetables.
  8. Layer lemon slices on top of each fish fillet.
  9. Cover the dish with foil and bake for 20 minutes.
  10. Remove the foil and bake for an additional 5-10 minutes until the fish flakes easily.
  11. Let the dish rest for a few minutes and garnish with parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 450mgPotassium: 700mgFiber: 2gSugar: 6gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

This dish is customizable; feel free to use seasonal vegetables or different fish types.

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