Mediterranean Baked Fish: Bright, Flaky, and So Easy to Make

This Mediterranean Baked Fish recipe is a quick and healthy meal, rich in omega-3s, perfect for busy weeknights.

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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 or salmon or trout

For the Vegetables

2 cups Tomatoes vine-ripened, sliced
1 medium Onion yellow or red, sliced
1 medium Bell Pepper any variety, sliced

For Flavoring

3 cloves Garlic minced
1 medium Lemon sliced
3 tablespoons Olive Oil extra virgin
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme

For Seasoning

1 teaspoon Salt
1 teaspoon Pepper

For Garnishing

2 tablespoons Fresh Parsley optional

Equipment

Oven
baking dish
knife
cutting board

Method

Step-by-Step Instructions

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

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Use fresh ingredients for the best results and adjust cooking times based on fish size and thickness.

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