Mediterranean Baked Fish: A Flavorful Twist on Healthy Eating

Mediterranean Baked Fish brings vibrant flavors and heart-healthy omega-3s to your table, making it a must-try dish.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish Salmon or trout can be substituted.
1 slices Lemon Use fresh lemon for brightness.

For the Vegetables

2 cups Tomatoes Heirloom or cherry tomatoes preferred.
1 medium Onion Yellow or red onions work beautifully.
1 medium Bell Pepper Red or yellow; zucchini is an alternative.
2 cloves Garlic Freshly minced garlic enhances aroma.

For Seasoning

1 teaspoon Dried Oregano Or use fresh herbs.
1 teaspoon Dried Thyme Or use fresh herbs.
2 tablespoons Olive Oil Avocado oil is a healthy alternative.
to taste Salt
to taste Pepper

For Garnish

1 tablespoon Fresh Parsley Basil or cilantro can be used.

Equipment

9x13 inch baking dish

Method

Step-by-Step Instructions for Mediterranean Baked Fish

Preheat your oven to 400°F (200°C).
Lightly grease a 9x13 inch baking dish with olive oil.
Layer sliced tomatoes, onions, and bell peppers in the bottom of the baking dish.
Pat the fish fillets dry and season with salt, pepper, oregano, and thyme.
Place seasoned fish on top of the vegetables in the baking dish.
Sprinkle minced garlic evenly over the fish fillets.
Drizzle olive oil over the whole dish.
Arrange fresh lemon slices on top of the fish.
Cover the baking dish with aluminum foil and bake for 20 minutes.
Remove foil and bake uncovered for an additional 5-10 minutes until the fish flakes easily.
Garnish with chopped fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 200mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 30mgIron: 1mg

Notes

For best results, choose fresh fish and pay attention to cooking times. This dish is perfect for leftovers, enjoyed cold in salads or reheated.

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