Mediterranean Baked Fish Recipe
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.
- 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
Scale
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
- Preheat Oven: Start by preheating your oven to 400°F (200°C) to prepare for baking.
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and enhance flavor.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Serve: Remove from the oven and allow to cool slightly. Garnish with extra fresh herbs and lemon wedges for added freshness.
- 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
Find it online: https://amayaharis.com/mediterranean-baked-fish-recipe/
