Name: Mediterranean Baked Fish
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1.5 lbs white fish fillets (cod, halibut, or tilapia); 2 tablespoons olive oil; 1 medium red onion, sliced; 3 garlic cloves, minced; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 cup cherry tomatoes, halved; 1/3 cup pitted Kalamata olives, halved; Juice of 1 lemon; Zest of 1 lemon; 1 teaspoon dried oregano; Salt and pepper to taste; Fresh parsley, chopped (for garnish)

Description

Mediterranean Baked Fish is a vibrant dish that brings the essence of the Mediterranean to your table. Perfect for busy weeknights or elegant entertaining, this recipe showcases fresh fish fillets layered with a colorful medley of vegetables, herbs, and zesty lemon. The aromatic combination of olive oil, garlic, and spices creates a delightful meal that is both healthy and satisfying. With minimal preparation time, you can whip up this flavorful dish in no time. Serve it alongside rice, crusty bread, or a fresh salad to complete the experience.

Ingredients

Scale

1.5 lbs white fish fillets (cod, halibut, or tilapia)
2 tablespoons olive oil
1 medium red onion, sliced
3 garlic cloves, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup cherry tomatoes, halved
1/3 cup pitted Kalamata olives, halved
Juice of 1 lemon
Zest of 1 lemon
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Instructions

Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
In a large bowl, combine sliced onion, bell peppers, cherry tomatoes, garlic, olives, olive oil, oregano, salt, and pepper. Toss until evenly coated.
Spread the vegetable mixture in the baking dish. Place fish fillets on top; drizzle with lemon juice and zest. Season with additional salt and pepper as desired.
Bake uncovered for 20–25 minutes until the fish is opaque and flakes easily with a fork.
Garnish with chopped parsley before serving with lemon wedges.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main
Method: Baking
Cuisine: Mediterranean

Nutrition

Serving Size: 1 fillet (200g)
Calories: 320
Sugar: 3g
Sodium: 450mg
Fat: 15g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 4g
Protein: 32g
Cholesterol: 80mg

Keywords: Use fresh fish for best results; marinating it briefly in lemon juice intensifies flavors. Feel free to add seasonal vegetables like zucchini or eggplant for variety.