Mediterranean Baked Fish

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Mediterranean baked fish served with fresh herbs and lemon
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Mediterranean Baked Fish

Mediterranean Baked Fish is a delightful and healthy dish that brings the vibrant flavors of the Mediterranean right to your dinner table. This recipe features tender white fish fillets baked to perfection with colorful vegetables and aromatic herbs. It’s an easy way to enjoy a nutritious meal that tastes fantastic and looks beautiful.

Why Make This Recipe

There are many reasons to make Mediterranean Baked Fish. First, it’s simple to prepare and requires just a few ingredients. It’s also a healthy option, rich in protein and good fats from the olives and olive oil. Plus, the bright flavors of lemon, garlic, and herbs will impress your family or guests. It’s perfect for a weeknight dinner or a special occasion.

How to Make Mediterranean Baked Fish

Making Mediterranean Baked Fish is straightforward and quick. You just need to follow a few steps to create this delicious dish.

Ingredients:

  • 4 white fish fillets (e.g., cod, halibut, or sea bass)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/2 cup green olives, pitted
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons capers (optional)
  • Juice and zest of 1 lemon
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon red chili flakes (optional)

Directions:

  1. Preheat your oven to 375°F (190°C).
  2. Place the fish fillets in a baking dish. Drizzle with olive oil and season with garlic powder, oregano, salt, and pepper.
  3. In a bowl, mix cherry tomatoes, olives, parsley, capers (if using), lemon juice, lemon zest, minced garlic, olive oil, and chili flakes. Spoon this mixture evenly over the fish fillets.
  4. Cover the dish with aluminum foil and bake for 15–20 minutes, depending on the thickness of the fillets. Remove the foil and broil for an additional 2–3 minutes to lightly brown the topping.
  5. Sprinkle with additional fresh parsley and serve with crusty bread, rice, or a side salad.

How to Serve Mediterranean Baked Fish

You can serve Mediterranean Baked Fish in many delicious ways. It pairs well with crusty bread for dipping, fluffy rice for soaking up the flavors, or a fresh side salad. You can also add a glass of white wine to elevate your meal.

How to Store Mediterranean Baked Fish

If you have leftovers or want to prepare in advance, store Mediterranean Baked Fish in an airtight container in the refrigerator. It will stay fresh for up to 2 days. To reheat, simply place it in the oven at a low temperature until warmed through.

Tips to Make Mediterranean Baked Fish

  • Choose the freshest fish you can find for the best taste.
  • You can adjust the seasoning to your liking. Add more herbs or spices if you prefer.
  • Fresh lemon juice and zest can really enhance the flavor, so don’t skip them!
  • If you like a bit of heat, add extra chili flakes or a dash of hot sauce.

Variation

You can easily change Mediterranean Baked Fish by using different types of fish or adding more vegetables like bell peppers or zucchini. If you don’t have olives, you can skip them or replace them with artichokes for a different twist.

FAQs

1. Can I use frozen fish fillets?
Yes, frozen fish fillets work well. Just make sure to thaw them completely before baking.

2. Is this recipe gluten-free?
Yes, Mediterranean Baked Fish is naturally gluten-free.

3. Can I prepare this dish in advance?
You can prepare the fish and toppings in advance and store them separately in the fridge. Just assemble and bake when ready to serve.

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Mediterranean Baked Fish

  • Author: olivia
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten-Free, Low Carb
Print Recipe

Description

A delightful and healthy Mediterranean dish featuring tender white fish fillets baked with colorful vegetables and aromatic herbs.

Ingredients

Scale
  • 4 white fish fillets (e.g., cod, halibut, or sea bass)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/2 cup green olives, pitted
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons capers (optional)
  • Juice and zest of 1 lemon
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon red chili flakes (optional)

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Place the fish fillets in a baking dish. Drizzle with olive oil and season with garlic powder, oregano, salt, and pepper.
  3. In a bowl, mix cherry tomatoes, olives, parsley, capers (if using), lemon juice, lemon zest, minced garlic, olive oil, and chili flakes. Spoon this mixture evenly over the fish fillets.
  4. Cover the dish with aluminum foil and bake for 15–20 minutes, depending on the thickness of the fillets. Remove the foil and broil for an additional 2–3 minutes to lightly brown the topping.
  5. Sprinkle with additional fresh parsley and serve with crusty bread, rice, or a side salad.

Notes

For best flavor, use fresh fish and herbs. Adjust seasoning to your liking, and feel free to add extra vegetables.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 300
  • Sugar: 6g
  • Sodium: 500mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Protein: 25g
  • Cholesterol: 70mg

Keywords: Mediterranean, Baked Fish, Healthy Dinner, Easy Recipe

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