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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish for a Flavorful Weeknight Feast

This Mediterranean Baked Fish dish is a quick and healthy delight that brings vibrant flavors to your dinner table.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Whole Fish Fillets (e.g., Snapper or Cod) Substitute with tilapia or trout if desired.
  • 1 teaspoon Salt Adjust to taste.
  • 1 teaspoon Black Pepper Adjust to taste.
  • 1 teaspoon Dried Oregano Italian seasoning can also work as a substitute.
For the Vegetables
  • 2 tablespoons Olive Oil Consider avocado oil for a lively flavor twist.
  • 3 cloves Garlic (Minced) Reduce for a milder taste if preferred.
  • 1 medium Onion (Sliced) Shallots can serve as a milder alternative.
  • 1 medium Bell Pepper (Sliced) Any variety works well, or substitute with zucchini.
  • 1 medium Zucchini (Sliced) Eggplant can be used for a different flavor profile.
  • 1 cup Cherry Tomatoes (Halved) Diced regular tomatoes can be a suitable substitute.
For Garnish and Flavor
  • 1 medium Lemon (Zested and Juiced) Lime can be substituted for a different citrus highlight.
  • 1/4 cup Fresh Parsley (Chopped) Basil or cilantro can be delightful alternatives.
  • 2 tablespoons Fresh Dill (Chopped) Use thyme if a different taste is desired.
  • 1 medium Lemon Wedges (for Serving) Optional garnish.

Equipment

  • baking dish
  • large skillet
  • oven

Method
 

Step‑by‑Step Instructions for Mediterranean Baked Fish
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Pat the whole fish fillets dry using paper towels. Sprinkle salt, black pepper, and dried oregano on both sides.
  4. In a large skillet, heat olive oil over medium heat. Sauté sliced onions until translucent, about 3–4 minutes. Add bell pepper and zucchini, cooking until tender (3–5 minutes). Stir in minced garlic and sauté for an additional minute.
  5. Spread the sautéed vegetable mixture in your greased baking dish. Place seasoned fish fillets on top, scatter with cherry tomatoes, and sprinkle with fresh parsley and dill. Drizzle with lemon juice and zest.
  6. Cover the baking dish tightly with aluminum foil. Bake in the preheated oven for about 20 minutes.
  7. Remove the foil and return the dish to the oven. Bake for an additional 5-10 minutes until the fish flakes easily with a fork.
  8. Let the Mediterranean Baked Fish cool slightly, garnish with fresh herbs and lemon wedges, and serve.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Ensure your fish fillets are fully thawed before cooking. Store leftovers in an airtight container for up to 2 days. Freeze in an airtight container for up to 2 months. Reheat in the oven at 350°F (175°C) for about 15-20 minutes.

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