If there’s one dish that never fails to remind me of those sunny Mediterranean afternoons, it’s the Mediterranean Baked Fish. This dish is not only bursting with vibrant colors but also comes together in a pinch. My family and I often enjoy this as a quick mid-week meal when time is of the essence. Plus, it’s an amazing way to incorporate more fish into our diets without the fuss. Speaking of quick and easy, try out this crescent roll breakfast recipefor a delicious start to your day!
Why you’ll love this recipe
Mediterranean Baked Fish is more than just a pretty dish. It’s fresh, gratifying, and incredibly versatile. The combination of succulent white fish with a medley of tomatoes, onions, and bell peppers brings the flavors of the Mediterranean right to your table. It’s also a one-pan meal which means less clean-up—a definite win for busy weeknights. Whether you’re hosting a dinner party or just trying to make dinner a little more interesting, this recipe hits the spot every time.
Ingredients
- 4 fillets of white fish (e.g., cod, tilapia, or sea bass)
- 2 medium tomatoes, sliced
- 1 medium onion, sliced
- 1 bell pepper (red or yellow), sliced
- 3 cloves garlic, minced
- 1 lemon, sliced
- ¼ cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Step-by-step instructions
Getting started
- Preheat the oven: Set your oven to 400°F (200°C). It’s crucial to start with a hot oven for that perfectly baked fish.
- Prepare your dish: Lightly grease a 9×13-inch baking dish with olive oil. This helps prevent sticking and adds a bit of flavor.
Layering the vegetables
- Lay the foundation: Spread the sliced tomatoes, onions, and bell peppers evenly at the bottom of the dish. Think of this as the cozy bed for our fish fillets.
Seasoning the fish
- Season with love: Pat the fish fillets dry with a paper towel. Season both sides with salt, pepper, oregano, and thyme. This step is where a lot of the magic happens.
Assembling and baking
- Arranging the fillets: Place the seasoned fish on top of the vegetable layer.
- Garlicky goodness: Sprinkle the minced garlic over everything. Garlic infuses the dish with a lovely aroma and taste.
- Oil drizzling: Pour the olive oil evenly over both the fish and vegetables. It aids in browning and adding richness.
- Citrus touch: Lay the lemon slices on the fish. This gives a zesty tang and a beautiful presentation.
Into the oven
- First bake: Cover the dish with aluminum foil and bake for 20 minutes.
- Final touch: Uncover and bake for an additional 5-10 minutes. This step ensures the fish is cooked through and the flavors meld perfectly.
Ready to serve
- Finishing up: Remove from the oven, let it rest briefly, and garnish with fresh parsley if you like. Bon appétit!
Recipe tips & variations
Feel free to experiment with different herbs like basil or rosemary. Don’t have lemon? Lime works in a pinch for a different citrus kick. If you’re a fan of spice, adding a sprinkle of chili flakes can give it a pleasant heat that contrasts beautifully with the freshness of fish and veggies.
Storage & reheating
Leftovers can actually taste even better! Store anyMediterranean Baked Fishin an airtight container in the fridge for up to 2 days. When it comes to reheating, preheat the oven to 350°F and pop the dish back in for about 10 minutes. Remember, microwaving might make the fish a bit rubbery, so the oven is your best bet.
FAQs
Can I use other types of fish?
Absolutely! Salmon or trout could make an excellent substitute.
What should I pair this dish with?
A light salad or a side of rice pilaf pairs beautifully with the flavors.
Can I make this dish ahead of time?
It’s best baked fresh, but you can prepare the vegetables and fish ahead and bake later.
Is this dish freezer-friendly?
It’s not ideal as fish can lose texture when frozen and reheated.
Recipes you may like
- Breakfast potatoes recipe: easy & crispy— Perfect crispy potatoes that hit the spot every morning!
- Breakfast pizza recipe: easy & cheesy— Because who doesn’t love pizza for breakfast?
- Crescent roll breakfast recipe— Flaky, delicious, and easy to make early in the morning!
Enjoy making and devouring your Mediterranean Baked Fish! It’s a delightful blend of simplicity and flavor that brings a taste of the sunny seas to your home.
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Mediterranean Baked Fish
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free
Description
A quick and easy Mediterranean Baked Fish recipe that brings vibrant flavors to your table.
Ingredients
- 4 fillets white fish (e.g., cod, tilapia, or sea bass)
- 2 medium tomatoes, sliced
- 1 medium onion, sliced
- 1 bell pepper (red or yellow), 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 (optional)
Instructions
- Preheat the oven: Set your oven to 400°F (200°C).
- Prepare your dish: Lightly grease a 9×13-inch baking dish with olive oil.
- Lay the foundation: Spread the sliced tomatoes, onions, and bell peppers evenly at the bottom of the dish.
- Season with love: Pat the fish fillets dry with a paper towel. Season both sides with salt, pepper, oregano, and thyme.
- Arranging the fillets: Place the seasoned fish on top of the vegetable layer.
- Garlicky goodness: Sprinkle the minced garlic over everything.
- Oil drizzling: Pour the olive oil evenly over both the fish and vegetables.
- Citrus touch: Lay the lemon slices on the fish.
- First bake: Cover the dish with aluminum foil and bake for 20 minutes.
- Final touch: Uncover and bake for an additional 5-10 minutes.
- Finishing up: Remove from the oven, let it rest briefly, and garnish with fresh parsley if you like.
Notes
- Feel free to experiment with different herbs like basil or rosemary.
- If you don’t have lemon, lime works as a substitute.
- For a spicy twist, add a sprinkle of chili flakes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 300
- Sugar: 2g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 70mg