Description
Mediterranean baked fish delivers a simple, fresh seafood experience straight from coastal kitchens. Tender fish fillets seasoned with herbs and lemon create a delightful dinner that brings Mediterranean sunshine right to your table.
Ingredients
Scale
Primary Protein:
- 2 Fish fillets
Herbs and Seasonings:
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoons Parsley, chopped or dried
- 4 Garlic cloves, minced or chopped (or 2 teaspoons paste)
- 1 teaspoon Basil, chopped (optional)
Supporting Ingredients:
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 tablespoon Sweet chili sauce
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ cup Olive oil
Instructions
- Fire up your oven to a hot 400°F, preparing a perfect cooking environment for your Mediterranean fish.
- Grab a medium mixing bowl and combine 6 sprigs chopped thyme, 3 sprigs chopped rosemary, 1 teaspoon dried oregano, 2 teaspoons parsley, 4 minced garlic cloves, 1 teaspoon basil, 1 teaspoon lemon zest, 1 tablespoon lemon juice, 1 tablespoon sweet chili sauce, ½ teaspoon salt, ½ teaspoon black pepper, and ¼ cup olive oil into a vibrant, aromatic herb blend.
- Transfer your 2 fish fillets into a clean baking dish, then generously drench them with your herb mixture, making sure every inch gets perfectly coated.
- Slide the baking dish into the preheated 400°F oven and bake for 15-20 minutes, watching for the fish to become opaque and easily flake when prodded with a fork.
- Remove from the oven and serve immediately, scattering extra fresh herbs on top for a bright, final touch.
Notes
- Fresh herbs make a massive difference, so grab them from the garden or produce section for maximum flavor.
- Choose firm white fish like cod, halibut, or sea bass that hold up nicely during baking and absorb herb marinade well.
- Check fish doneness by ensuring it turns opaque and flakes easily with gentle fork pressure, being careful not to overcook.
- For gluten-free or low-carb diets, this recipe naturally works perfectly without modifications, making it super versatile for different eating plans.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 440 kcal
- Sugar: 3 g
- Sodium: 580 mg
- Fat: 44 g
- Saturated Fat: 6 g
- Unsaturated Fat: 36 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 25 g
- Cholesterol: 60 mg