Mediterranean Baked Fish Recipe

Introduction

Mediterranean Baked Fish is a flavorful and healthy dish that’s easy to prepare and perfect for a weeknight dinner. Combining fresh vegetables, fragrant herbs, and tender white fish, this recipe brings vibrant Mediterranean flavors to your table with minimal effort.

Ingredients

• 4 fillets of white fish (e.g., cod, tilapia, or sea bass)
• 2 medium tomatoes, sliced
• 1 medium onion, sliced
• 1 bell pepper (red or yellow), sliced
• 3 cloves garlic, minced
• 1 lemon, sliced
• ¼ cup olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Lightly grease a 9×13-inch baking dish with olive oil.
3. Step 3: Spread the sliced tomatoes, onion, and bell pepper evenly on the bottom of the baking dish.
4. Step 4: Pat the fish fillets dry with a paper towel and season both sides with salt, pepper, oregano, and thyme.
5. Step 5: Place the seasoned fish fillets on top of the vegetables in the baking dish.
6. Step 6: Sprinkle the minced garlic over the fish.
7. Step 7: Drizzle the olive oil evenly over the fish and vegetables.
8. Step 8: Arrange the lemon slices on top of the fish for added flavor.
9. Step 9: Cover the baking dish with aluminum foil and bake for 20 minutes.
10. Step 10: Remove the foil and bake for another 5-10 minutes, or until the fish flakes easily with a fork.
11. Step 11: Remove from the oven and let it rest for a few minutes. Garnish with fresh parsley if desired.

Tips & Variations

• Use fresh herbs like thyme and oregano if available for a brighter flavor.
• Try swapping the bell pepper with zucchini or eggplant for a different vegetable mix.
• For a spicy kick, add a pinch of red pepper flakes before baking.
• Serve with crusty bread or a side of couscous to make it a complete meal.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through to retain moisture and flavor.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen fish fillets for this recipe?

Yes, you can use frozen fish fillets. Just make sure to thaw them completely and pat dry before seasoning and baking to ensure even cooking.

What side dishes go well with Mediterranean Baked Fish?

This dish pairs wonderfully with steamed vegetables, rice pilaf, couscous, or a simple green salad for a light and balanced meal.

Mediterranean Baked Fish Recipe

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★★★★★

4.5 from 116 reviews

This Mediterranean Baked Fish recipe is a flavorful and healthy dish featuring tender white fish fillets baked with fresh vegetables, garlic, lemon, and classic Mediterranean herbs. Easy to prepare and perfect for a nutritious weeknight dinner, this meal combines light and vibrant ingredients for a wholesome experience.

• Author: Clara
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Fish

• 4 fillets of white fish (e.g., cod, tilapia, or sea bass)

Vegetables and Aromatics

• 2 medium tomatoes, sliced
• 1 medium onion, sliced
• 1 bell pepper (red or yellow), sliced
• 3 cloves garlic, minced
• 1 lemon, sliced

Seasonings and Oil

• ¼ cup olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

Garnish

• Fresh parsley for garnish (optional)

Instructions

1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C) to ensure it reaches the ideal temperature for baking the fish evenly.
2. Prepare the Baking Dish: Lightly grease a 9×13-inch baking dish with olive oil to prevent sticking and add flavor.
3. Arrange the Vegetables: Spread the sliced tomatoes, onion, and bell pepper evenly on the bottom of the baking dish, creating a flavorful base for the fish.
4. Season the Fish: Pat the fish fillets dry with a paper towel to remove excess moisture. Season both sides with salt, pepper, dried oregano, and dried thyme to enhance the Mediterranean flavors.
5. Place the Fish: Lay the seasoned fish fillets on top of the bed of vegetables in the baking dish, ensuring even distribution for uniform cooking.
6. Add Garlic: Sprinkle the minced garlic evenly over the fish fillets to infuse the dish with aromatic flavor.
7. Drizzle with Olive Oil: Pour the ¼ cup olive oil evenly over the fish and vegetables to keep the fish moist and add richness.
8. Layer Lemon Slices: Arrange the lemon slices on top of the fish, which will provide a fresh, citrusy aroma as it bakes.
9. Cover and Bake: Cover the baking dish tightly with aluminum foil to trap steam and bake for 20 minutes in the preheated oven.
10. Uncover and Continue Baking: Remove the foil and bake for an additional 5 to 10 minutes, or until the fish flakes easily with a fork, indicating it is fully cooked.
11. Garnish and Serve: Remove the baked fish from the oven and let it rest for a few minutes. Garnish with fresh parsley if desired before serving to add a pop of color and fresh flavor.

Notes

• Choose firm white fish fillets like cod or sea bass for the best texture and flavor.
• Adjust the seasoning to your taste, adding more herbs or a pinch of chili flakes for heat.
• If you prefer, substitute fresh herbs for dried ones, increasing the quantity by about three times.
• Serve with a side of rice, quinoa, or crusty bread to soak up the delicious juices.
• Leftovers can be refrigerated for up to 2 days and gently reheated.

Keywords: Mediterranean baked fish, healthy fish recipe, baked white fish, easy fish dinner, cod baked with vegetables, tilapia Mediterranean style