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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish for a Quick Healthy Dinner Delight

Experience the delightful flavors of Mediterranean Baked Fish, a quick and healthy dinner packed with omega-3 fatty acids.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 2 minutes
Total Time 42 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish cod, tilapia, or sea bass preferred
  • 1 whole Lemon sliced
For the Vegetables
  • 2 cups Tomatoes ripe, fresh
  • 1 cup Onion sliced; shallots optional
  • 1 cup Bell Pepper red or yellow preferred
  • 3 cloves Garlic minced
For Seasoning
  • 3 tablespoons Olive Oil or avocado oil
  • 1 teaspoon Dried Oregano or fresh
  • 1 teaspoon Dried Thyme or fresh
  • to taste Salt adjust to your palate
  • to taste Pepper adjust to your palate
For Garnish
  • 2 tablespoons Fresh Parsley chopped

Equipment

  • oven
  • 9x13-inch baking dish
  • cutting board
  • knife
  • Measuring spoons

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Grease a 9x13-inch baking dish generously with olive oil.
  3. Spread sliced tomatoes, onions, and bell peppers across the bottom of the baking dish.
  4. Pat fish fillets dry and season both sides with salt, pepper, oregano, and thyme.
  5. Place the seasoned fish fillets over the layer of vegetables in the baking dish.
  6. Evenly distribute minced garlic over the fish fillets.
  7. Drizzle olive oil over the entire dish.
  8. Layer fresh lemon slices on top of the fish.
  9. Cover the baking dish with aluminum foil and bake for about 20 minutes.
  10. Remove the foil and continue baking for an additional 5-10 minutes until fish flakes easily.
  11. Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 4gSugar: 5gVitamin A: 200IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

For a lovely presentation, serve directly from the baking dish or transfer to a platter garnished with parsley.

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