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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Flavor-Packed & Easy Weeknight Meal

This Mediterranean Baked Fish recipe is flavorful, nutritious, and perfect for busy weeknights, ready in just 37 minutes.
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Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Whole Fish Fillets (e.g., cod or tilapia) A lean protein base
  • 2 tablespoons Olive Oil Rich and flavorful, essential for sautéing
  • 1 whole Lemon Zested and juiced; lime can be used
  • to taste Salt Essential seasoning
  • to taste Black Pepper Essential seasoning
For the Vegetables
  • 3 cloves Garlic Minced; substitute with garlic powder if needed
  • 1 medium Onion Sliced; shallots can be used
  • 1 whole Bell Pepper Sliced; any sweet pepper can work
  • 1 medium Zucchini Sliced; yellow squash is a substitute
  • 1 cup Cherry Tomatoes Halved; fresh, chopped tomatoes can be used
For the Garnish
  • 1/4 cup Fresh Parsley Chopped; basil can be used
  • 2 tablespoons Fresh Dill Chopped; use dried dill if fresh is unavailable
  • 1 teaspoon Dried Oregano Key to achieving Mediterranean essence
  • 1 whole Lemon Wedges For serving, adds a zesty kick

Equipment

  • Oven
  • baking dish
  • Large Skillet

Method
 

Preparation
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Pat the fish fillets dry and season with salt, black pepper, and dried oregano.
  4. In a skillet, heat olive oil and sauté onions until translucent. Add bell pepper and zucchini, cooking for additional 3-4 minutes; stir in garlic for 1 minute.
  5. Spread sautéed vegetables evenly in the baking dish, then place seasoned fish fillets on top.
  6. Scatter halved cherry tomatoes, parsley, and dill over the fish; drizzle with lemon juice and sprinkle zest.
  7. Cover with aluminum foil and bake for 20 minutes.
  8. Remove the foil and bake for an additional 5 to 10 minutes until fish flakes easily.
  9. Allow to cool slightly, garnish with herbs, and serve with lemon wedges.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 10IUVitamin C: 25mgCalcium: 4mgIron: 5mg

Notes

Store leftovers in an airtight container for up to 2 days; freeze for up to 3 months.

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