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–+ servings

Mediterranean Baked Fish

A vibrant dish that combines fresh fish fillets with an array of vegetables, seasoned with herbs and finished with lemon juice.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 250
Ingredients Method Nutrition

Ingredients
  

  • 1.5 lbs white fish fillets Choose cod, halibut, or tilapia for best results.
  • 2 tablespoons olive oil A high-quality oil enhances flavor and richness.
  • 1 medium red onion Slice it thinly for balanced sweetness.
  • 3 cloves garlic Minced to release their aromatic goodness.
  • 1 each red bell pepper Adds color and sweetness to the dish.
  • 1 each yellow bell pepper Complements the red bell pepper beautifully.
  • 1 cup cherry tomatoes Halved to burst with flavor as they cook.
  • 1/3 cup pitted Kalamata olives Their brininess elevates the overall taste.
  • 1 tablespoon capers Optional for an extra pop of tangy flavor.
  • 1 each lemon Juice of 1 lemon, freshly squeezed.
  • 1 each lemon Zest of 1 lemon, adds aromatic citrus notes.
  • 1 teaspoon dried oregano A classic herb that embodies Mediterranean cuisine.
  • 1/2 teaspoon paprika For warmth and depth in flavor profile.
  • to taste salt and pepper Essential seasonings to enhance all ingredients.
  • to taste fresh parsley Chopped, for garnish.
  • to taste lemon wedges For serving.

Method
 

  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. In a large bowl, toss together the sliced onions, bell peppers, cherry tomatoes, garlic, olives, and capers (if using). Drizzle with olive oil and sprinkle with oregano, paprika, salt, and pepper before tossing until everything is evenly coated.
  3. Spread the vegetable mixture evenly across the bottom of the baking dish before placing fish fillets on top. Squeeze fresh lemon juice over fillets while sprinkling them with lemon zest along with additional salt, pepper, and oregano according to taste preferences.
  4. Bake uncovered for about 20–25 minutes or until fish appears opaque and flakes easily when tested with a fork while ensuring vegetables become tender yet slightly caramelized around edges.
  5. Once out of the oven, sprinkle chopped fresh parsley over top before serving alongside lemon wedges.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 30gProtein: 8gFat: 10gSaturated Fat: 5gCholesterol: 45mgSodium: 200mgFiber: 2gSugar: 15g

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