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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish that Turns Dinner into a Breeze

Mediterranean Baked Fish offers a healthy, gluten-free, one-pan meal packed with lean protein and vibrant veggies, perfect for busy evenings.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish Cod, Halibut, or Sea Bass recommended
  • 1 whole Lemon Sliced
For the Vegetables
  • 1 cup Cherry Tomatoes Halved regular tomatoes can be used
  • 1 medium Bell Pepper Any color, sliced thinly
  • 1 medium Zucchini Can be swapped for summer squash
For Seasoning
  • 2 tablespoons Fresh Parsley Chopped for garnish
  • 3 tablespoons Olive Oil Or substitute with another light oil
  • 3 cloves Garlic Minced, for better flavor
  • 1 teaspoon Dried Oregano Adjust if using fresh
  • 1 teaspoon Paprika Smoked paprika can be used for a different flavor
  • to taste Salt
  • to taste Black Pepper

Equipment

  • baking dish
  • Oven

Method
 

Cooking Steps
  1. Preheat your oven to 400°F (200°C).
  2. Lightly coat your baking dish with olive oil to prevent sticking.
  3. Add chopped cherry tomatoes, sliced bell peppers, and zucchini to the dish. Sprinkle minced garlic, dried oregano, paprika, salt, and pepper over the veggies and toss gently.
  4. Nestle the white fish fillets on top of the vegetables and layer lemon slices over the fish.
  5. Cover the baking dish with aluminum foil and bake for 20-25 minutes.
  6. For a crispier finish, remove the foil and broil uncovered for an additional 5-10 minutes.
  7. Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 12gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 20IUVitamin C: 40mgCalcium: 60mgIron: 2mg

Notes

For leftovers, store in an airtight container for up to 3 days. Reheat gently to maintain moisture.

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