Go Back
–+ servings
Mediterranean Baked Fish

Savor the Best Mediterranean Baked Fish in Under 40 Minutes

Mediterranean Baked Fish is a vibrant dish featuring tender fish and colorful vegetables, easy to prepare in under 40 minutes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 portions
Course: All Recipes
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets cod or snapper tender and flaky result
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp dried oregano substitute with thyme if needed
For the Vegetables
  • 2 tbsp olive oil or avocado oil
  • 1 medium onion can substitute with shallots
  • 2 cloves garlic freshly minced
  • 1 cup bell pepper any color, preferably red or yellow
  • 1 medium zucchini or yellow squash
  • 1 cup cherry tomatoes or grape tomatoes
For the Finishing Touches
  • 1 whole lemon zested and juiced
  • 2 tbsp fresh parsley or substitute with basil
  • 2 tbsp fresh dill or dried dill if fresh is unavailable
  • 1 whole lemon wedges for serving

Equipment

  • oven
  • Skillet
  • Baking dish

Method
 

Cooking Steps
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Pat the fish fillets dry and season with salt, pepper, and oregano.
  4. In a skillet, heat olive oil and sauté the onion until translucent. Add bell pepper and zucchini until tender, then stir in garlic for the last minute.
  5. Spread the sautéed vegetables in the baking dish, creating a bed for the fish fillets.
  6. Scatter cherry tomatoes, parsley, and dill over the fish. Drizzle with lemon juice and sprinkle with zest.
  7. Cover the baking dish with foil and bake for 20 minutes.
  8. Remove the foil and bake for an additional 5-10 minutes, or until the fish flakes easily.
  9. Let the dish rest for a few minutes before serving. Garnish with extra herbs and lemon wedges.
  10. For a complete meal, pair with crusty bread or a light salad.

Nutrition

Serving: 1portionCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 550mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 800IUVitamin C: 30mgCalcium: 50mgIron: 1.5mg

Notes

Optional: Serve with a sprinkle of feta cheese for an extra Mediterranean twist.

Tried this recipe?

Let us know how it was!