Description
Mediterranean Baked Fish delivers ocean-fresh flavors straight from coastal kitchens to your dinner table. Tender fish fillets nestled with zesty herbs, tangy tomatoes, and aromatic garlic create a simple yet satisfying meal that transports your taste buds to sunny Mediterranean shores.
Ingredients
Scale
Main Proteins:
- 2 fish fillets
Produce:
- 1 cup cherry tomatoes
- 1 medium onion
- 1 zucchini
- 6 sprigs fresh thyme
- 3 sprigs rosemary
- 2 tsp parsley
- 4 garlic cloves
- 1 tsp fresh basil
- 1 tsp lemon zest
Seasonings and Liquids:
- 1 tsp dried oregano
- 1 tbsp lemon juice
- 1 tbsp sweet chili sauce
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup olive oil
- ½ cup pitted olives
Instructions
- Warm your oven to 400F and coat a baking dish with olive oil spray to prevent sticking.
- Whisk ¼ cup olive oil, 1 tbsp lemon juice, 1 tbsp sweet chili sauce, 1 tsp dried oregano, ½ tsp salt, and ½ tsp black pepper into a smooth marinade.
- Generously rub 2 fish fillets with ¾ of the marinade, ensuring complete coverage on both sides.
- Chop 1 medium onion, halve 1 cup cherry tomatoes, slice 1 zucchini, and roughly cut ½ cup pitted olives.
- Toss the chopped vegetables in the remaining marinade until evenly coated.
- Spread the marinated vegetables across the bottom of the baking dish in an even layer.
- Carefully place the seasoned fish fillets directly on top of the vegetable mixture.
- Drizzle any leftover marinade over the fish and vegetables.
- Mince 4 garlic cloves and sprinkle them across the dish for extra flavor.
- Scatter 6 sprigs fresh thyme, 3 sprigs rosemary, 2 tsp parsley, 1 tsp fresh basil, and 1 tsp lemon zest on top.
- Bake on the middle oven rack for 15 minutes at 400F until fish reaches an internal temperature of 145F.
- Remove from oven and let the dish rest for 5 minutes before serving to allow flavors to settle.
Notes
- Check fish freshness by ensuring a mild ocean scent and firm, shiny flesh without discoloration.
- Select firm white fish like cod, halibut, or sea bass that can withstand baking without falling apart.
- For gluten-free adaptation, confirm all marinade ingredients are certified gluten-free and replace any wheat-based components.
- Swap vegetables based on seasonal availability or personal preference, keeping similar sized pieces for consistent cooking.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 470 kcal
- Sugar: 4 g
- Sodium: 700 mg
- Fat: 27 g
- Saturated Fat: 4 g
- Unsaturated Fat: 22 g
- Trans Fat: 0 g
- Carbohydrates: 11 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 70 mg