Mediterranean Baked Fish: Easy, Healthy, and Flavor-Packed!

Mediterranean Baked Fish is a healthy, quick dish packed with omega-3s and customizable to your taste.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish cod, tilapia, sea bass, salmon, or trout depending on preference

For the Vegetables

2 cups Tomatoes cherry tomatoes preferred
1 medium Onion or shallots for a milder taste
1 large Bell Pepper alternatives include zucchini or asparagus

For Flavoring

3 cloves Garlic minced
1 medium Lemon sliced
3 tablespoons Olive Oil or avocado oil
1 teaspoon Dried Oregano or fresh oregano to taste
1 teaspoon Dried Thyme or fresh thyme
1 teaspoon Salt sea salt preferred
1 teaspoon Pepper

For Garnish

2 tablespoons Fresh Parsley optional, can substitute with basil or cilantro

Equipment

9x13-inch baking dish

Method

Steps

Preheat your oven to 400°F (200°C).
Lightly grease a 9x13-inch baking dish with olive oil.
Layer sliced tomatoes, onions, and bell peppers in the baking dish.
Pat fish fillets dry and season with salt, pepper, oregano, and thyme.
Lay the seasoned fish on top of the vegetables.
Sprinkle minced garlic over the fish and drizzle with olive oil.
Place lemon slices on top of the fish.
Cover the dish with aluminum foil and bake for 20 minutes.
Uncover and bake for an additional 5-10 minutes until fish flakes easily.
Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Use only fresh ingredients for best results. Watch cooking time to prevent overcooking. Mix and match veggies based on availability.

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