Go Back
–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: A Simple & Juicy Feast for All

This Mediterranean Baked Fish recipe is a vibrant and healthy dish that showcases fresh ingredients and robust flavors.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: All Recipes
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 1.5 lbs White Fish Fillets Versatile options include cod, halibut, or tilapia.
  • 2 tbsp Olive Oil Avocado oil can be a flavorful alternative.
  • Salt & Pepper To taste
For the Vegetables
  • 1 medium Red Onion Can substitute with yellow onion.
  • 3 cloves Garlic Minced for best flavor.
  • 1 Red Bell Pepper Sliced; interchangeable with other bell peppers.
  • 1 Yellow Bell Pepper Sliced; can also use zucchini.
  • 1 cup Cherry Tomatoes Halved; can substitute grape tomatoes.
  • 1/3 cup Kalamata Olives Pitted and halved; green olives are an alternative.
  • 1 tbsp Capers Optional for a tangy punch.
For the Flavorings
  • 1 lemon Lemon Juice Freshly squeezed for best flavor.
  • 1 lemon Lemon Zest Fresh zest enhances citrus flavor.
  • 1 tsp Dried Oregano Fresh oregano can be used as a substitute.
  • 1/2 tsp Paprika Use smoked paprika for a different taste.
  • Fresh Parsley Chopped, for garnish.
For Serving
  • Lemon Wedges For serving, brightens the dish.

Equipment

  • Baking dish

Method
 

Preparation
  1. Preheat the oven to 400°F (200°C). Grease your baking dish with olive oil.
  2. In a bowl, combine sliced onion, bell peppers, tomatoes, minced garlic, and olives. Drizzle with olive oil, sprinkle with oregano and paprika, and toss.
  3. Spread the vegetable mixture in the baking dish. Place fish fillets on top, squeeze lemon juice, and season with zest, salt, pepper, and oregano.
  4. Bake uncovered for 20-25 minutes until fish is opaque and flakes easily, and vegetables are tender.
  5. Garnish with parsley and serve with lemon wedges, rice, roasted potatoes, or bread.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 40mgCalcium: 70mgIron: 2mg

Notes

Fresh fish is preferred for best flavor. Customize the vegetables according to your preference. Meal prep friendly; can chop vegetables in advance.

Tried this recipe?

Let us know how it was!