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Mediterranean Baked Fish: An Incredible Ultimate Recipe to Try

Mediterranean Baked Fish: A Flavorful Twist You’ll Love

Mediterranean Baked Fish: An Incredible Ultimate Recipe to Try, featuring fresh ingredients and wholesome flavors for a health-conscious meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Flounder Substitutes include cod, tilapia, or sea bass.
For the Vegetables
  • 2 cups Tomatoes Fresh is best, but canned can work.
  • 1 medium Onion Yellow or red onions are preferable.
  • 1 medium Bell Pepper Can be swapped with zucchini.
  • 4 cloves Garlic Fresh preferred; garlic powder is a time-saver.
For Seasoning
  • 1 medium Lemon Limes are a fun substitute.
  • 3 tablespoons Olive Oil Other oils can be used as alternatives.
  • 1 teaspoon Dried Oregano Fresh oregano is a great choice.
  • 1 teaspoon Dried Thyme Fresh thyme can add more flavor.
  • to taste Salt
  • to taste Pepper
For Garnish
  • 2 tablespoons Fresh Parsley Optional garnish; basil or cilantro can be used.

Equipment

  • Oven
  • Baking Dish
  • Measuring Spoons
  • Knife
  • cutting board
  • mixing bowl

Method
 

Step-by-Step Instructions for Mediterranean Baked Fish
  1. Preheat the oven to 400°F (200°C).
  2. Grease a 9x13-inch baking dish with olive oil.
  3. Layer sliced tomatoes, onions, and bell peppers in the baking dish.
  4. Pat flounder fillets dry and season with salt, pepper, oregano, and thyme.
  5. Place the seasoned fish on top of the vegetables.
  6. Sprinkle minced garlic over the fish.
  7. Drizzle with additional olive oil.
  8. Arrange lemon slices over the fish.
  9. Cover the dish with aluminum foil and bake for 20 minutes.
  10. Remove foil and bake for an additional 5-10 minutes until fish flakes easily.
  11. Let it rest for a few minutes and garnish with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 10gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 250mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1mg

Notes

Use the freshest fish and seasonal vegetables for best results. Monitor the baking time to avoid overcooking.

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