Mediterranean Baked Fish Recipe
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.
- 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
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
- 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.
- Prepare the Baking Dish: Lightly grease a 9×13-inch baking dish with olive oil to prevent sticking and add flavor.
- 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.
- 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.
- 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.
- Add Garlic: Sprinkle the minced garlic evenly over the fish fillets to infuse the dish with aromatic flavor.
- Drizzle with Olive Oil: Pour the ¼ cup olive oil evenly over the fish and vegetables to keep the fish moist and add richness.
- Layer Lemon Slices: Arrange the lemon slices on top of the fish, which will provide a fresh, citrusy aroma as it bakes.
- Cover and Bake: Cover the baking dish tightly with aluminum foil to trap steam and bake for 20 minutes in the preheated oven.
- 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.
- 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
Find it online: https://tastemadebyclara.com/mediterranean-baked-fish-recipe/
