Mediterranean Baked Fish Recipe
Introduction
Mediterranean Baked Fish is a light, flavorful dish perfect for a healthy weeknight meal. With fresh herbs, vibrant vegetables, and tender fish, this recipe is both simple and impressive.
Ingredients
- 4 whole fish fillets (such as snapper or cod)
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 3 cloves garlic (minced)
- 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)
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- Lemon wedges (for serving)
Instructions
- Step 1: Preheat your oven to 400°F (200°C).
- Step 2: Lightly grease a baking dish with olive oil.
- Step 3: Pat the fish fillets dry with paper towels. Season both sides with salt, black pepper, and dried oregano.
- Step 4: In a skillet, heat olive oil over medium heat. Add 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.
- Step 5: Spread the sautéed vegetables evenly across the bottom of the prepared baking dish. Place the seasoned fish fillets on top of the vegetables.
- Step 6: Scatter cherry tomatoes, parsley, and dill over the fish. Drizzle with lemon juice and sprinkle lemon zest on top.
- Step 7: Cover the baking dish with aluminum foil and bake for 20 minutes.
- Step 8: Remove the foil and bake for another 5-10 minutes, until the fish flakes easily with a fork and is cooked through.
- Step 9: Let the dish cool for a few minutes. Garnish with extra herbs and lemon wedges.
- Step 10: Serve warm, with crusty bread or a simple salad.
Tips & Variations
- Use firm white fish like halibut or sea bass if snapper or cod aren’t available.
- For extra flavor, add a splash of white wine before baking.
- Try adding olives or capers for a briny twist.
- If you prefer a spicier dish, sprinkle red pepper flakes over the fish before baking.
Storage
Store leftover Mediterranean Baked Fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through, but avoid overcooking to keep the fish tender.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets but make sure to thaw them completely and pat dry before seasoning and cooking to avoid excess moisture.
What sides go well with Mediterranean Baked Fish?
This dish pairs wonderfully with crusty bread, a fresh green salad, roasted potatoes, or steamed rice for a complete meal.
Print
Mediterranean Baked Fish Recipe
- Total Time: 40-45 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
This Mediterranean Baked Fish recipe features tender, flaky fish fillets baked with a vibrant mix of sautéed vegetables, fresh herbs, and zesty lemon. Perfectly seasoned with garlic, oregano, and a medley of colorful vegetables, this dish is a healthy, flavorful, and easy-to-make meal inspired by classic Mediterranean flavors.
Ingredients
Scale
Fish and Seasoning
- 4 whole fish fillets (such as snapper or cod)
- Salt and black pepper to taste
- 1 teaspoon dried oregano
- 2 tablespoons olive oil (divided)
Vegetables and Herbs
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 1 zucchini (sliced)
- 1 cup cherry tomatoes (halved)
- 3 cloves garlic (minced)
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
Additional
- 1 lemon (zested and juiced)
- Lemon wedges (for serving)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to ensure it reaches the optimal temperature for baking the fish evenly.
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and add flavor.
- Season the Fish: Pat the fish fillets dry using paper towels. Season both sides with salt, black pepper, and dried oregano for a balanced and aromatic taste.
- Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add sliced onions and cook until translucent, about 5 minutes. Then add bell pepper and zucchini, cooking until they become just tender. Stir in the minced garlic and cook for an additional minute to release its 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 vegetable bed to infuse flavors during baking.
- Add Tomatoes and Herbs: Scatter the cherry tomatoes, fresh parsley, and dill over the fish fillets. Drizzle with freshly squeezed lemon juice and sprinkle lemon zest on top for extra brightness and zest.
- Cover and Bake: Cover the baking dish tightly with aluminum foil to trap moisture and bake in the preheated oven for 20 minutes, allowing the fish to cook through gently.
- Uncover and Finish Cooking: Remove the foil and bake for an additional 5-10 minutes. This step helps the fish to brown slightly and ensures it flakes easily with a fork, indicating doneness.
- Serve: Remove the dish from the oven and allow it to cool slightly. Garnish with additional fresh herbs and serve with lemon wedges for added flavor.
- Enjoy: Serve the Mediterranean Baked Fish warm alongside crusty bread or a fresh salad for a wholesome and satisfying meal.
Notes
- Use firm white fish fillets such as snapper, cod, or sea bass for best results.
- Make sure not to overcook the fish; it should flake easily but remain moist.
- Sautéing the vegetables before baking enhances their flavor and texture.
- Fresh herbs like parsley and dill add a bright, fresh taste but can be substituted with similar herbs if unavailable.
- Leftovers can be stored in the refrigerator for up to 2 days and reheated gently.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean baked fish, fish fillets, healthy fish recipe, Mediterranean diet, baked fish with vegetables, easy fish dinner
