Description
Mediterranean Baked Fish is a flavorful, healthy dish featuring tender fish fillets baked with a vibrant mix of sautéed vegetables, fresh herbs, and zesty lemon. This wholesome meal is perfect for a nutritious dinner that brings Mediterranean flavors to your table in under an hour.
Ingredients
Scale
Fish and Seasoning
- 4 whole fish fillets (such as snapper or cod)
- Salt and black pepper to taste
- Dried oregano to taste
Vegetables and Aromatics
- 2 tablespoons olive oil
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
Herbs and Citrus
- 1 lemon, zested and juiced
- Fresh parsley for garnish
- Fresh dill for garnish
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare it for baking the fish and vegetables evenly.
- Prepare Baking Dish: Lightly grease a baking dish with olive oil to prevent sticking and to add flavor.
- Season Fish: Season both sides of the fish fillets with salt, black pepper, and dried oregano to infuse them with Mediterranean flavors.
- Sauté Vegetables: In a skillet over medium heat, heat olive oil and sauté sliced onions until translucent. Add bell pepper and zucchini, cooking until tender. Stir in minced garlic and cook for an additional minute to release its aroma.
- Assemble Dish: Spread the sautéed vegetables evenly in the bottom of the prepared baking dish. Place the seasoned fish fillets on top of the vegetables.
- Add Toppings: Scatter halved cherry tomatoes, fresh parsley, and dill over the fish. Drizzle with freshly squeezed lemon juice and sprinkle lemon zest for brightness.
- Bake: Cover the baking dish with aluminum foil and bake for 20 minutes to allow flavors to meld and fish to cook through. Then, uncover and bake for an additional 5-10 minutes until the fish flakes easily with a fork.
- Serve: Allow the dish to cool slightly before serving warm. This enhances the flavors and makes it easier to handle.
Notes
- Choose firm, white fish like snapper or cod for best texture and flavor.
- Do not overcook the fish to avoid dryness; baking times may vary slightly based on fillet thickness.
- You can substitute fresh dill and parsley with other fresh Mediterranean herbs such as thyme or basil.
- Serve with crusty bread or a side of couscous for a complete Mediterranean meal.
