Mediterranean Baked Fish Recipe
Mediterranean Baked Fish is a flavorful and healthy dish featuring tender fish fillets baked on a bed of sautéed vegetables such as onions, bell peppers, and zucchini. Infused with fresh herbs like parsley and dill, and brightened with lemon zest and juice, this easy-to-make meal offers a delightful blend of Mediterranean flavors perfect for a nutritious weeknight dinner.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Fish and Seasoning
- 4 whole fish fillets (such as snapper or cod)
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Vegetables and Herbs
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 1 zucchini (sliced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
Other Ingredients
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 3 cloves garlic (minced)
- Lemon wedges (for serving)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to ensure it’s ready for baking the fish.
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and to add flavor.
- Season the Fish: Pat the fish fillets dry with paper towels, then season both sides with salt, black pepper, and dried oregano to infuse flavor.
- Sauté Vegetables: Heat the olive oil in a skillet over medium heat. Add the sliced onions and cook until translucent, about 5 minutes. Add bell pepper and zucchini, cooking until just tender. Stir in minced garlic and cook for an additional minute to bring out the aroma.
- Arrange Ingredients: Spread the sautéed vegetables evenly across the bottom of the prepared baking dish. Place the seasoned fish fillets on top of the vegetables for even cooking and flavor melding.
- Add Tomatoes and Herbs: Scatter the cherry tomatoes, fresh parsley, and dill over the fish fillets. Drizzle with lemon juice and sprinkle lemon zest on top for a bright, fresh finish.
- Cover and Bake: Cover the baking dish with aluminum foil to retain moisture, then bake in the preheated oven for 20 minutes.
- Uncover and Finish Cooking: Remove the foil and continue to bake for an additional 5-10 minutes until the fish flakes easily with a fork and is cooked through completely.
- Serve: Remove from the oven and let the dish rest for a few minutes. Garnish with extra fresh herbs and lemon wedges for presentation and extra flavor.
- Enjoy: Serve warm alongside crusty bread or a simple salad for a complete Mediterranean-inspired meal.
Notes
- Choose firm, fresh fish fillets like snapper, cod, or sea bass for the best texture and flavor.
- Sautéing the vegetables before baking helps to soften them and enhances their natural sweetness.
- Covering the dish while baking keeps the fish moist and tender.
- Adjust baking time depending on the thickness of the fish fillets to avoid overcooking.
- Serve with a side of crusty bread or a light salad to complement the flavors.
- To make this recipe gluten-free or low-fat, ensure that all ingredients, including seasonings, meet those dietary needs.
Keywords: Mediterranean Baked Fish, baked fish fillets, healthy fish recipe, Mediterranean cuisine, lemon baked fish, easy fish recipe, baked snapper, cod recipe
Find it online: https://foodiecara.com/mediterranean-baked-fish-recipe/