Mediterranean Baked Fish (Print)
Flaky white fish baked with colorful vegetables, olives, and Mediterranean herbs for a quick and nourishing one-pan dinner.
# Ingredients:
→ Fish
01 -
1.5 lbs white fish fillets (cod, halibut, or tilapia)
→ Aromatics
02 -
1 medium red onion, sliced
03 -
3 garlic cloves, minced
04 -
1 red bell pepper, sliced
05 -
1 yellow bell pepper, sliced
06 -
1 cup cherry tomatoes, halved
07 -
1/3 cup pitted Kalamata olives, halved
08 -
1 tablespoon capers (optional)
→ Seasonings
09 -
2 tablespoons olive oil
10 -
Juice of 1 lemon
11 -
Zest of 1 lemon
12 -
1 teaspoon dried oregano
13 -
1/2 teaspoon paprika
14 -
Salt and pepper to taste
→ Garnish
15 -
Fresh parsley, chopped
16 -
Lemon wedges, for serving
# Directions:
01 -
Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil to prevent sticking and enhance flavor.
02 -
In a large bowl, combine sliced onions, bell peppers, cherry tomatoes, minced garlic, olives, and capers. Drizzle with olive oil and season with oregano, paprika, salt, and pepper. Toss until evenly coated.
03 -
Spread the vegetable mixture evenly across the bottom of the prepared baking dish. Place fish fillets on top of vegetables, skin side down if applicable.
04 -
Squeeze fresh lemon juice over the fillets and sprinkle with lemon zest. Add a final touch of salt, pepper, and oregano to taste.
05 -
Bake uncovered for 20-25 minutes, until fish is opaque and flakes easily with a fork. Vegetables should be tender and slightly caramelized around the edges.
06 -
Remove from oven, garnish with chopped fresh parsley, and serve with lemon wedges. Pairs well with rice, roasted potatoes, or crusty bread.
# Notes:
01 -
This dish is naturally gluten-free and dairy-free. Customize with seasonal vegetables for variation. For a heartier meal, serve over couscous or quinoa.