Description
This Mediterranean Baked Fish combines tender white fish with vibrant vegetables, olive oil, herbs, and fresh lemon for an easy, heart-healthy, restaurant-quality meal ready in under 45 minutes.
Ingredients
Scale
- 4 white fish fillets (cod, tilapia, sea bass, or halibut)
- 2 medium tomatoes, sliced
- 1 medium onion, sliced
- 1 bell pepper, sliced
- 3 cloves garlic, minced
- 1 lemon, sliced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (200°C) and lightly grease a 9×13-inch baking dish with olive oil.
- Spread sliced tomatoes, onions, and bell pepper evenly across the dish.
- Pat fish dry and season both sides with salt, pepper, oregano, and thyme.
- Place seasoned fish on top of vegetables and sprinkle minced garlic over the fillets.
- Drizzle olive oil over the fish and vegetables, then top with lemon slices.
- Cover tightly with foil and bake for 20 minutes.
- Remove foil and bake an additional 5–10 minutes until fish flakes easily with a fork.
Notes
Check the fish at 15 minutes to prevent overcooking. Use high-quality extra virgin olive oil for authentic Mediterranean flavor.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 285
- Sugar: 0g
- Sodium: 680mg
- Fat: 15g
- Saturated Fat: 2.5g
- Unsaturated Fat: 12.5g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 32g
- Cholesterol: 0mg
Keywords: Mediterranean Baked Fish