Mediterranean Baked Fish: A Fresh, Flavor-Packed Delight

Mediterranean Baked Fish is a healthy, delightful dish that transports you to the sunlit shores of the Mediterranean.

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Prep Time 15

Cook Time 30

Cooling Time 5

Total Time 50

Servings: 4 fillets

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Whole Fish Fillets (e.g., snapper or cod) Select fresh, firm fillets for the best flavor and texture.
2 tablespoons Olive Oil Use extra virgin olive oil for that rich, authentic taste.
1 teaspoon Salt Season generously to enhance the flavor.
1/2 teaspoon Black Pepper Season generously to enhance the flavor.

For the Vegetables

3 cloves Garlic (minced) Fresh garlic adds depth.
1 large Onion (sliced) Sweetens the dish.
1 cup Bell Pepper (sliced) Adds color and sweetness.
1 medium Zucchini (sliced) Moist and mild.
1 cup Cherry Tomatoes (halved) Sweet and juicy.

For Flavoring

1 large Lemon (zested and juiced) Brightens up the dish.
1/4 cup Fresh Parsley (chopped) Fresh flavor enhancer.
2 tablespoons Fresh Dill (chopped) Elevates fish beautifully.
1 teaspoon Dried Oregano Provides herbaceous depth.

For Serving

1 medium Lemon Wedges For serving.

Equipment

baking dish
skillet
Oven
Knife
Cutting board

Method

Step-by-Step Instructions

Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with olive oil.
Pat the fish fillets dry, then season with salt, black pepper, and dried oregano.
Sauté sliced onions in olive oil until translucent, then add bell peppers and zucchini until tender. Stir in minced garlic.
Spread sautéed vegetables in the baking dish, then place the seasoned fillets on top.
Scatter halved cherry tomatoes, sprinkle with parsley and dill, then drizzle with lemon juice and top with lemon zest.
Cover with aluminum foil and bake for 20 minutes.
Remove foil and bake uncovered for an additional 5-10 minutes until the fish is cooked.
Let cool slightly, garnish with herbs and lemon wedges, and serve warm.
Pair with crusty bread or a fresh salad and enjoy!

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 700IUVitamin C: 25mgCalcium: 50mgIron: 1.5mg

Notes

For best flavor, use the freshest ingredients. Adjust cooking times based on the size of fish fillets used.

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