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
