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Mediterranean Baked Fish Recipe

Mediterranean Baked Fish Recipe
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★★★★★

5.1 from 30 reviews

This Mediterranean Baked Fish recipe is a flavorful and healthy dish that combines white fish fillets with a colorful array of vegetables and Mediterranean spices. Baked to perfection, this dish is bursting with citrusy flavors and savory notes, making it a perfect meal for any occasion.

Ingredients

Scale

Fish:

  • 1.5 lbs white fish fillets (like cod, halibut, or tilapia)

Veggies:

  • 2 tablespoons olive oil
  • 1 medium red onion, sliced
  • 3 garlic cloves, minced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup pitted Kalamata olives, halved
  • 1 tablespoon capers (optional)

Seasonings:

  • Juice of 1 lemon
  • Zest of 1 lemon
  • 1 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)
  • Lemon wedges, for serving

Instructions

  1. Step 1: Preheat and prep your baking dish
    Start by preheating your oven to 400°F (200°C). Lightly grease a baking dish with a bit of olive oil to keep everything from sticking — plus, it adds just a hint of richness.
  2. Step 2: Build the veggie bed
    In a large bowl, toss together the sliced onions, bell peppers, cherry tomatoes, garlic, olives, and capers (if using). Drizzle with olive oil, sprinkle with oregano, paprika, salt, and pepper. Toss until everything is evenly coated. This colorful medley is going to bake underneath the fish, soaking up all those lovely juices.
  3. Step 3: Layer and season the fish
    Spread the vegetable mixture evenly across the bottom of the baking dish. Place the fish fillets on top, skin side down if they have skin. Squeeze fresh lemon juice over the fillets, sprinkle with lemon zest, and a touch more salt, pepper, and oregano if you’d like.
  4. Step 4: Bake until flaky and tender
    Bake uncovered for about 20–25 minutes, or until the fish is opaque and flakes easily with a fork. The veggies should be tender and slightly caramelized around the edges.
  5. Step 5: Garnish and serve
    Once out of the oven, sprinkle chopped fresh parsley over the top and serve with lemon wedges on the side. It’s delightful with a side of rice, roasted potatoes, or warm crusty bread to soak up all the juices.

Nutrition

Keywords: Mediterranean Baked Fish, Fish Recipe, Healthy Baked Fish, Mediterranean Recipe

Find it online: https://yumwithmia.com/mediterranean-baked-fish-recipe/