Description
The Mediterranean Baked Fish Recipe is a perfect representation of the vibrant flavors and health benefits associated with the Mediterranean diet. This dish combines tender fish fillets with fresh vegetables, aromatic herbs, and zesty lemon slices, resulting in a meal that’s light, healthy, and bursting with flavor. Whether you’re preparing a quick weeknight dinner or a dish to impress your guests, this recipe is an excellent choice.
Ingredients
Fish and Vegetables:
- 4 fish fillets (cod, sea bass, or snapper)
- Salt and freshly ground black pepper, to taste
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- ½ cup black olives, pitted and sliced
- ¼ cup capers, drained
- 1 lemon, thinly sliced
- 1 small red onion, thinly sliced
Fresh Herbs:
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh basil
- Fresh dill (optional, for garnish)
Optional Seasoning:
- Red pepper flakes (optional, for a spicy kick)
Instructions
1: Preheat the Oven
Preheat your oven to 375°F (190°C). A well-heated oven ensures the fish cooks evenly and retains its moisture.
2: Prepare the Fish
Dry the fish fillets thoroughly using a paper towel. Season them generously with salt and freshly ground black pepper on both sides to enhance their natural flavor.
3: Assemble the Dish
- In a large baking dish, drizzle olive oil and spread the minced garlic evenly to create a flavorful base.
- Place the fish fillets in the dish in a single layer.
- Scatter the halved cherry tomatoes, black olives, capers, and sliced red onion around and on top of the fish for added texture and flavor.
- Arrange the lemon slices over the fish fillets to infuse them with a citrusy aroma.
- Sprinkle red pepper flakes over the top if you prefer a bit of heat.
4: Bake the Fish
- Drizzle a little extra olive oil over the assembled dish to enhance the richness.
- Bake uncovered for 15–20 minutes, or until the fish is opaque and flakes easily with a fork.
5: Garnish and Serve
- Remove the baking dish from the oven and immediately sprinkle the fish with fresh parsley, basil, and dill (if using) for a burst of color and freshness.
- Serve hot with your favorite sides, such as crusty bread, fluffy rice, or a refreshing salad.
Notes
- Use fresh fish and herbs for the best flavor.
- Adjust red pepper flakes for your desired level of spice.
- Serve immediately for the freshest taste.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 220
- Sugar: 3g
- Sodium: 480mg
- Fat: 10 g
- Saturated Fat: 10g
- Unsaturated Fat: 2g
- Trans Fat: 8g
- Carbohydrates: 8g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 60mg
Keywords: Mediterranean Baked Fish Recipe, healthy baked fish, easy fish recipe