Description
Mediterranean Baked Fish is a vibrant and flavorful dish that encapsulates the essence of Mediterranean cuisine. This easy-to-follow recipe features tender fish fillets, such as snapper or cod, baked alongside an array of colorful vegetables and aromatic herbs. The zesty combination of lemon, fresh parsley, and dill infuses the fish with incredible taste, while the sautéed onions, bell peppers, and zucchini create a satisfying base. Perfect for weeknight dinners or special gatherings, this dish not only delights the palate but also supports a healthy lifestyle.
Ingredients
Scale
- 4 whole fish fillets (snapper or cod)
- Salt and black pepper to taste
- 1 teaspoon dried oregano
- 2 tablespoons olive oil
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 1 zucchini (sliced)
- 3 cloves garlic (minced)
- 1 cup cherry tomatoes (halved)
- 1 lemon (zested and juiced)
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
Instructions
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Pat dry the fish fillets and season both sides with salt, black pepper, and dried oregano.
- In a skillet over medium heat, sauté sliced onions in olive oil until translucent, then add bell pepper and zucchini until just tender. Stir in minced garlic for an additional minute.
- Spread the sautéed vegetables evenly in the prepared baking dish; place seasoned fish fillets on top.
- Scatter cherry tomatoes, parsley, and dill over the fish, drizzle with lemon juice, and sprinkle lemon zest on top.
- Cover with foil and bake for 20 minutes; remove foil and bake for an additional 5–10 minutes until fish flakes easily.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 75mg
Keywords: Feel free to customize this recipe with seasonal vegetables or your favorite herbs. Pair with crusty bread or a refreshing salad for a complete meal.