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Mediterranean Baked Fish

Mediterranean Baked Fish: Flaky Goodness Your Family Will Love

Discover the delightful Mediterranean Baked Fish, a quick dish filled with flavors that your family will love.
Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Fish
  • 4 fillets White fish (cod, tilapia, or sea bass)
  • 3 cloves Garlic, minced Or 1 teaspoon garlic powder
  • 1 Lemon, sliced Lime can be used as a substitute
For the Vegetables
  • 2 medium Tomatoes Or cherry tomatoes for a sweeter note
  • 1 medium Onion Red onion recommended for milder taste
  • 1 Bell pepper, red or yellow Zucchini can be used as a low-calorie alternative
Seasonings and Oils
  • ¼ cup Olive oil Or avocado oil
  • 1 teaspoon Dried oregano Fresh oregano or Italian seasoning can be used
  • 1 teaspoon Dried thyme Fresh thyme is an alternative
  • Salt and pepper To taste
For Garnish
  • Fresh parsley For garnish (optional); basil can be used as a substitute

Equipment

  • 9x13 inch baking dish
  • Aluminum foil

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C).
  2. Grease a 9x13-inch baking dish with about 2 tablespoons of olive oil.
  3. Evenly arrange sliced tomatoes, onion, and bell pepper at the bottom of the greased dish.
  4. Pat the white fish fillets dry and place them on top of the layered vegetables. Season with salt, pepper, oregano, and thyme.
  5. Sprinkle the minced garlic evenly over the seasoned fish fillets.
  6. Drizzle approximately 2 tablespoons of olive oil over the entire dish.
  7. Layer the lemon slices over the top of the fish fillets.
  8. Cover the baking dish tightly with aluminum foil and place it in the preheated oven. Bake for 20 minutes.
  9. After 20 minutes, carefully remove the foil and return the dish to the oven. Bake for an additional 5-10 minutes until the fish flakes easily with a fork.
  10. Let the dish rest for a few minutes, then sprinkle with fresh parsley if desired.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 25mgCalcium: 40mgIron: 1.5mg

Notes

This versatile recipe allows for customization while retaining its deliciousness, using seasonal ingredients for the best flavor.

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