Description
Mediterranean baked fish delivers a quick, flavorful seafood dinner straight from coastal kitchens. Crispy herbs and tender fish create a simple yet spectacular meal your whole family will savor.
Ingredients
Scale
Main Ingredients:
- 1.5 lbs white fish fillets
- 1 medium red onion
- 1 red bell pepper
- 1 yellow bell pepper
- 1 cup cherry tomatoes
Supporting Ingredients:
- 2 tablespoons olive oil
- 3 garlic cloves
- ⅓ cup Kalamata olives
- 1 tablespoon capers
Seasoning and Garnish:
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- Salt
- Pepper
- Fresh parsley
- Lemon wedges
Instructions
- Warm the oven to 400°F and coat a large baking dish with 1 tablespoon olive oil, ensuring complete surface coverage.
- Combine 1 sliced red onion, 1 sliced red bell pepper, 1 sliced yellow bell pepper, 1 cup halved cherry tomatoes, 3 minced garlic cloves, ⅓ cup halved Kalamata olives, and 1 tablespoon capers in a mixing bowl.
- Drizzle the vegetable mixture with 1 tablespoon olive oil, 1 teaspoon dried oregano, ½ teaspoon paprika, and a generous pinch of salt and pepper. Toss until everything is evenly coated.
- Spread the seasoned vegetables across the prepared baking dish in an even layer.
- Nestle 1.5 lbs of fish fillets directly on top of the vegetable mixture.
- Sprinkle the fish with lemon zest, squeeze fresh lemon juice over each fillet, and season with additional salt, pepper, and a light dusting of oregano.
- Slide the baking dish into the preheated oven and bake for 22 minutes until the fish turns opaque and gently flakes when touched with a fork.
- Remove from the oven and let the dish rest for 3 minutes to allow flavors to settle.
- Garnish with chopped fresh parsley and serve with lemon wedges alongside your favorite grain or bread.
Notes
- Choose white fish like cod, halibut, or sea bass that holds up well during baking and absorbs Mediterranean flavors beautifully.
- Check fish doneness by ensuring it turns opaque and flakes easily with a fork, which typically takes 20-25 minutes in a 400°F oven.
- Select ripe, colorful vegetables to enhance the dish’s flavor and visual appeal, aiming for a mix of sweet bell peppers and tangy tomatoes.
- For a low-carb version, serve the fish over cauliflower rice or zucchini noodles instead of traditional grains.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 247 kcal
- Sugar: 4 g
- Sodium: 310 mg
- Fat: 12 g
- Saturated Fat: 1.7 g
- Unsaturated Fat: 10.3 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 70 mg