Mediterranean Baked Fish: Quick, Healthy, and Flavor-Packed

Mediterranean Baked Fish is a healthy, quick dish rich in omega-3s, perfect for busy weeknights or special occasions.

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Prep Time 10

Cook Time 25

Total Time 35

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish (cod, tilapia, or sea bass)
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme

For the Vegetables

2 medium Tomatoes fresh or canned
1 medium Onion or shallots
1 medium Bell Pepper any color
3 cloves Garlic minced

For the Garnish

1 medium Lemon thinly sliced
1 tablespoon Fresh Parsley optional

For Cooking

2 tablespoons Olive Oil extra virgin preferred
Salt to taste
Pepper to taste

Equipment

Oven
Baking Dish

Method

How to Make Mediterranean Baked Fish

Preheat your oven to 400°F (200°C).
Lightly grease a 9x13-inch baking dish with a drizzle of olive oil.
Spread the sliced tomatoes, onion, and bell pepper evenly in the prepared dish.
Pat the fish fillets dry and season them with salt, pepper, oregano, and thyme.
Place the seasoned fish on top of the arranged vegetables.
Sprinkle minced garlic generously over the fish.
Drizzle olive oil over both the fish and vegetables.
Add thin lemon slices on top of the fish.
Cover the baking dish with foil and bake for 20 minutes.
Remove the foil and continue to bake for 5-10 minutes, until the fish flakes easily.
Garnish with fresh parsley just before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 250mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 10IUVitamin C: 30mgCalcium: 4mgIron: 5mg

Notes

Optional: Drizzle with a lemon-garlic sauce for extra flavor.

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