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Mediterranean Baked Fish

Mediterranean Baked Fish: A Healthy Delight for Busy Nights

Mediterranean Baked Fish is a healthy and customizable dish packed with omega-3s, perfect for busy nights.
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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: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White fish such as cod or salmon
For the Vegetables
  • 2 cups Tomatoes sliced, or substitute with cherry tomatoes
  • 1 medium Onion sliced, or use shallots
  • 1 medium Bell pepper sliced, or substitute with zucchini
  • 2 cloves Garlic minced, or use roasted garlic
For Flavoring
  • 1 medium Lemon sliced, or substitute with lime
  • 3 tablespoons Olive oil or substitute with avocado oil
  • 1 teaspoon Dried oregano or use fresh herbs
  • 1 teaspoon Dried thyme or use fresh herbs
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
For Garnish
  • 1/4 cup Fresh parsley optional

Equipment

  • Oven
  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Grease a 9x13-inch baking dish with olive oil.
  3. Spread sliced tomatoes, onion, and bell pepper in the baking dish.
  4. Season fish fillets with salt, pepper, oregano, and thyme on both sides.
  5. Sprinkle minced garlic over the seasoned fish.
  6. Drizzle more olive oil over the fish and vegetables.
  7. Place slices of lemon atop the fish fillets.
  8. Cover the dish with aluminum foil and bake for 20 minutes.
  9. Remove the foil and bake uncovered for an additional 5-10 minutes until fish flakes easily.
  10. Let the dish rest briefly and garnish with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 230kcalCarbohydrates: 10gProtein: 25gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 800IUVitamin C: 15mgCalcium: 70mgIron: 1.5mg

Notes

Ensure any frozen fish is fully thawed before cooking. Aim for an internal temperature of 145°F to maintain moisture.

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