Description
Mediterranean Baked Fish is a flavorful and healthy dish that combines fresh white fish fillets with aromatic herbs, sliced vegetables, and lemon, baked to perfection. This easy-to-make recipe delivers a vibrant and delicious meal inspired by the Mediterranean coast, rich in omega-3 fatty acids and nutrients. It’s perfect for weeknight dinners or special occasions, offering a colorful presentation and customizable ingredients to suit your taste.
Ingredients
Scale
Fish and Protein
- 4 fillets of white fish (e.g., cod, tilapia, or sea bass)
Vegetables & 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 Oils
- ¼ cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
Garnish
- Fresh parsley (optional)
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F (200°C) to ensure it reaches the proper 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 to add flavor.
- Arrange the Vegetables: Spread the sliced tomatoes, onion, and bell pepper evenly on the bottom of the prepared baking dish to create a flavorful base for the fish.
- Season the Fish: Pat the fish fillets dry with a paper towel, then season both sides with salt, pepper, dried oregano, and dried thyme to infuse the fish with Mediterranean herbs.
- Place the Fish: Lay the seasoned fish fillets on top of the arranged vegetables in the baking dish for even cooking and flavor melding.
- Add Garlic: Sprinkle the minced garlic evenly over the fish to enhance the aroma and taste with robust garlic flavor.
- Drizzle with Olive Oil: Pour the olive oil evenly over the fish and vegetables to keep everything moist and impart richness during baking.
- Layer Lemon Slices: Arrange the lemon slices on top of the fish for bright citrus notes and added moisture.
- Cover and Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes to gently cook the fish and vegetables while locking in moisture.
- Uncover and Continue Baking: Remove the foil and bake for an additional 5-10 minutes, or until the fish flakes easily with a fork, indicating it’s fully cooked.
- Garnish and Serve: Remove the dish from the oven, let it rest a few minutes, then garnish with fresh parsley if desired for a pop of color and freshness before serving.
Notes
- Use the freshest fish possible for the best flavor and texture.
- Feel free to substitute white fish with salmon or trout for a different flavor profile.
- Adding extra vegetables like zucchini, asparagus, or olives can enhance the dish’s nutritional value and taste.
- To add heat, sprinkle red pepper flakes on the fish before baking.
- Do not overcook the fish, as it should flake easily but remain moist and tender.
- Leftovers can be refrigerated up to 3 days or frozen for 2 months; reheat gently in the oven to maintain quality.
- A light lemon-garlic or yogurt-based sauce can be served alongside to elevate the flavors.
- Ensure frozen fish is fully thawed before cooking for even baking.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean baked fish, healthy fish recipe, baked white fish, easy fish dish, Mediterranean cuisine, oven-baked fish, fish with vegetables, healthy dinner
