Mediterranean Baked Fish for a Flavorful Healthy Feast

This Mediterranean Baked Fish is a flavorful, healthy dish bursting with vibrant herbs, perfect for any meal.

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Prep Time 15

Cook Time 30

Resting Time 5

Total Time 50

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish (e.g., cod, tilapia, sea bass)

For the Vegetables

2 cups Tomatoes cherry tomatoes are ideal
1 medium Onion or shallots for milder taste
1 cup Bell Pepper red or yellow preferred

For the Seasoning

3 cloves Garlic minced
1 whole Lemon sliced
2 teaspoons Dried Oregano or fresh
1 teaspoon Dried Thyme or rosemary
to taste Salt
to taste Pepper

For the Finishing Touches

4 tablespoons Olive Oil or avocado oil
to garnish Fresh Parsley or basil/cilantro

Equipment

baking dish
Oven

Method

Step‑by‑Step Instructions

Preheat the oven to 400°F (200°C).
Lightly grease a 9x13-inch baking dish with olive oil.
Spread sliced tomatoes, onion, and bell pepper across the bottom of the dish.
Pat fish fillets dry and season with salt, pepper, oregano, and thyme.
Place the seasoned fish over the vegetables in the baking dish.
Sprinkle minced garlic over the fish.
Drizzle more olive oil over the fish and vegetables.
Layer lemon slices atop the fish fillets.
Cover the dish with aluminum foil and bake for 20 minutes.
Uncover and bake for an additional 5-10 minutes until the fish flakes easily.
Let the dish rest before serving and garnish with fresh parsley.

Nutrition

Serving: 1portionCalories: 300kcalCarbohydrates: 10gProtein: 25gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 15IUVitamin C: 30mgCalcium: 5mgIron: 10mg

Notes

Use fresh ingredients for the best flavor. Customize with your favorite fish or vegetables.

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