Description
Mediterranean Baked Fish brings fresh sea flavors straight to your dinner table with a simple, zesty approach that makes weeknight cooking a breeze. Tender fish fillets seasoned with herbs and lemon create a light, satisfying meal that connects you directly to coastal Mediterranean traditions.
Ingredients
Scale
Main Ingredients:
- 2 fish fillets
- 1 cup cherry tomatoes
- 1 zucchini
- ½ cup pitted olives
- 1 medium onion
Herbs and Seasonings:
- 6 sprigs fresh thyme
- 3 sprigs rosemary
- 1 teaspoon dried oregano
- 2 teaspoons parsley
- 1 teaspoon fresh basil
- 4 garlic cloves
- ½ teaspoon salt
- ½ teaspoon black pepper
Liquids and Sauces:
- ¼ cup olive oil
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon sweet chili sauce
Instructions
- Preheat your oven to 400°F and lightly coat a baking dish with olive oil spray to prevent sticking.
- Create a vibrant marinade by combining chopped thyme, rosemary, oregano, parsley, minced garlic, lemon zest, lemon juice, sweet chili sauce, salt, pepper, and ¼ cup olive oil in a mixing bowl.
- Pat your fish fillets dry with paper towels and generously coat both sides with the marinade, reserving ½ tablespoon for the vegetables.
- Chop 1 cup cherry tomatoes, ½ cup olives, 1 medium onion, and 1 zucchini into bite-sized pieces.
- Toss the chopped vegetables with the reserved marinade, ensuring each piece gets evenly seasoned.
- Spread the marinated vegetables across the bottom of the prepared baking dish in a single layer.
- Carefully place the herb-coated fish fillets directly on top of the vegetable bed.
- Drizzle any remaining marinade over the fish to enhance its flavor and moisture.
- Slide the baking dish onto the middle oven rack and bake at 400°F for 15 minutes.
- Check that the fish reaches an internal temperature of 145°F and becomes easily flaky with a fork.
- Remove from the oven and allow the dish to rest for 5 minutes before serving to let flavors settle.
Notes
- Fresh fish makes all the difference, so select high-quality white fish like cod, halibut, or sea bass for the best texture and flavor.
- If reducing sodium, swap out olives for capers or fresh herbs to maintain the Mediterranean flavor profile without excess salt.
- The marinade works beautifully with different proteins, so feel free to substitute fish with chicken or tofu for dietary preferences.
- Cooking time varies with fish thickness, so check doneness by gently flaking with a fork and ensuring the center is opaque and easily separates.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 530 kcal
- Sugar: 8 g
- Sodium: 680 mg
- Fat: 40 g
- Saturated Fat: 6 g
- Unsaturated Fat: 32 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 90 mg