Mediterranean Baked Fish – A Fresh, Flavorful Dinner Delight

This Mediterranean Baked Fish is a healthy, one-pan meal that combines flaky white fish and vibrant roasted vegetables, ready in under 30 minutes.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish (cod, halibut, sea bass)

For the Vegetables

2 tablespoons Olive Oil
3 cloves Garlic minced
1 cup Cherry Tomatoes halved
1 medium Bell Pepper sliced
1 medium Zucchini sliced

For the Zesty Touch

1 whole Lemon sliced
1 teaspoon Dried Oregano
1 teaspoon Paprika optional
Salt to taste
Pepper to taste

For Garnish

2 tablespoons Fresh Parsley chopped
1 teaspoon Red Pepper Flakes optional

Equipment

baking dish
Oven
spatula
Knife
cutting board

Method

Step-by-Step Instructions for Mediterranean Baked Fish

Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with a splash of olive oil.
Arrange halved cherry tomatoes, sliced bell pepper, and zucchini in the greased baking dish.
Drizzle olive oil over the vegetables and add minced garlic, dried oregano, paprika, salt, and pepper. Toss to coat.
Place white fish fillets on top of the seasoned vegetables and top each with lemon slices.
Pour remaining olive oil over the fish and cover the dish with aluminum foil. Bake for 20-25 minutes.
Optionally, remove the foil and broil for another 5-10 minutes for a crispy finish.
Garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 350mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 1000IUVitamin C: 40mgCalcium: 50mgIron: 2mg

Notes

Choose fresh fish for best flavor. Adjust seasoning to taste and feel free to add more vegetables if desired.

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