Mediterranean Baked Fish Recipe

Introduction

This Mediterranean Baked Fish recipe is a vibrant and healthy dish featuring fresh vegetables, fragrant herbs, and tender fish fillets. It combines simple ingredients for a flavorful meal that’s perfect for a weeknight dinner or special occasion.

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

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Lightly grease a baking dish with olive oil.
3. Step 3: Pat the fish fillets dry with paper towels. Season both sides with salt, black pepper, and dried oregano.
4. Step 4: In a skillet, heat the olive oil over medium heat. Add the sliced onions and cook until translucent, about 5 minutes. Add the bell pepper and zucchini, cooking until just tender. Stir in the minced garlic and cook for an additional minute.
5. 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.
6. Step 6: Scatter the cherry tomatoes, parsley, and dill over the fish fillets. Drizzle with lemon juice and sprinkle the lemon zest on top for added flavor.
7. Step 7: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 20 minutes.
8. Step 8: Remove the foil and continue to bake for an additional 5-10 minutes, or until the fish flakes easily with a fork and is cooked through.
9. Step 9: Remove from the oven and let the dish cool for a few minutes. Garnish with extra herbs and lemon wedges.
10. Step 10: Serve warm, accompanied by crusty bread or a simple salad.

Tips & Variations

• Use firm white fish like cod, snapper, or sea bass for the best texture.
• Swap fresh dill with fresh thyme or basil for a different herbal note.
• For extra flavor, add a splash of white wine before baking.
• Try adding olives or capers to the tomato and herb mixture for a briny twist.

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 to prevent drying out.

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. Just be sure to thaw them completely and pat dry before seasoning and baking to ensure the best texture.

What can I serve with Mediterranean Baked Fish?

This dish pairs well with crusty bread, steamed rice, quinoa, or a fresh green salad for a balanced and satisfying meal.

Mediterranean Baked Fish Recipe

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This Mediterranean Baked Fish recipe features tender fish fillets baked on a bed of sautéed vegetables, infused with fresh herbs, lemon zest, and juice for a bright, flavorful dish perfect for a healthy and satisfying meal.

• Author: Amaya
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

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Fish and Seasonings

• 4 whole fish fillets (such as snapper or cod)
• Salt and black pepper to taste
• 1 teaspoon dried oregano

Vegetables and Herbs

• 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)

Other Ingredients

• 2 tablespoons olive oil
• 1 lemon (zested and juiced)
• 3 cloves garlic (minced)
• Lemon wedges (for serving)

Instructions

1. Preheat Oven: Start by preheating your oven to 400°F (200°C) to prepare for baking.
2. Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and enhance flavor.
3. Season the Fish: Pat the fish fillets dry with paper towels. Season both sides evenly with salt, black pepper, and dried oregano to build flavor.
4. Sauté Vegetables: In a skillet over medium heat, warm the olive oil. Add the sliced onions and cook until translucent, about 5 minutes. Then add the bell pepper and zucchini, cooking until just tender. Stir in the minced garlic and cook for one more minute to release aroma.
5. Arrange Ingredients: Spread the sautéed vegetables evenly across the bottom of the prepared baking dish. Place the seasoned fish fillets carefully on top of the vegetable bed.
6. Add Tomatoes and Herbs: Scatter the halved cherry tomatoes, chopped parsley, and fresh dill evenly over the fish fillets. Drizzle with the fresh lemon juice and sprinkle the lemon zest on top to infuse brightness.
7. Cover and Bake: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 20 minutes to gently cook the fish and meld flavors.
8. Uncover and Finish Cooking: Remove the foil and continue baking for an additional 5 to 10 minutes, until the fish flakes easily with a fork and is thoroughly cooked.
9. Serve: Remove from the oven and allow to cool slightly. Garnish with extra fresh herbs and lemon wedges for added freshness.
10. Enjoy: Serve warm as a main dish alongside crusty bread or a light salad for a complete Mediterranean-inspired meal.

Notes

• Use firm, white fish fillets like snapper, cod, or sea bass for best results.
• Sautéing the vegetables beforehand helps develop deeper flavor and prevents sogginess.
• Adjust baking time based on the thickness of the fish fillets to avoid overcooking.
• Fresh herbs and lemon enhance the bright, fresh Mediterranean flavors.
• Serve with a side of whole grain or rustic bread to soak up flavorful juices.

Keywords: Mediterranean fish recipe, baked fish, healthy fish dish, fish with vegetables, lemon herb fish, easy baked fish, cod recipe, snapper recipe