Mediterranean Baked Fish: Your New Favorite Healthy Dinner

This Mediterranean Baked Fish recipe is a healthy, vibrant, and easy dinner option, packed with flavor and omega-3 fatty acids.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish (cod, tilapia, sea bass) Salmon or trout can be substituted.

For the Vegetables

2 cups Tomatoes Fresh or canned.
1 medium Onion Yellow or red.
1 medium Bell Pepper Red or yellow.

For Flavor

3 cloves Garlic Minced.
1 whole Lemon Sliced.
3 tablespoons Olive Oil Extra virgin.
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme
to taste Salt Opt for sea salt.
to taste Pepper

For Garnishing

2 tablespoons Fresh Parsley Chopped.

Equipment

9x13-inch baking dish
Oven

Method

Cooking Instructions

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 at the bottom of the dish.
Season the fish fillets with salt, pepper, oregano, and thyme.
Place the seasoned fish on top of the vegetable layer.
Sprinkle minced garlic over the fish fillets.
Drizzle olive oil over both the fish and vegetables.
Garnish with lemon slices on top of the fish.
Cover the dish with aluminum foil and bake for 20 minutes.
Remove the foil and bake for an additional 5-10 minutes until the fish flakes easily.
Sprinkle fresh parsley over the dish before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 10gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 200mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 1000IUVitamin C: 25mgCalcium: 30mgIron: 2mg

Notes

Use the freshest ingredients for the best flavor. Keep an eye on cooking time to avoid overcooking the fish.

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