Mediterranean Baked Fish

Short Description

Mediterranean Baked Fish is a light, healthy, and flavorful dish that combines fresh fish with vibrant Mediterranean ingredients like tomatoes, olives, garlic, and herbs. Baked to perfection in a lemony olive oil sauce, this dish is easy to prepare and perfect for a nutritious weeknight dinner or an elegant meal for guests.

Why You’ll Love This Recipe

• Healthy & Nutritious: Packed with lean protein, omega-3s, and heart-healthy ingredients.
• Easy & Quick: Ready in under 30 minutes with minimal prep work.
• Flavorful & Aromatic: A perfect balance of citrus, herbs, and savory Mediterranean flavors.
• One-Pan Meal: Simple preparation with easy cleanup.
• Customizable: Works with different types of fish and vegetable additions.

Ingredients

• White fish fillets (such as cod, halibut, or sea bass)
• Cherry tomatoes
• Kalamata olives
• Garlic cloves (minced)
• Red onion (thinly sliced)
• Olive oil
• Fresh lemon juice
• Fresh parsley
• Fresh basil (optional)
• Dried oregano
• Paprika
• Red pepper flakes (optional)
• Salt
• Black pepper

Directions

1. Preheat Oven: Set the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
2. Prepare Vegetables: Slice the cherry tomatoes, red onion, and mince the garlic.
3. Arrange Fish & Toppings: Place the fish fillets in the baking dish and scatter tomatoes, olives, red onion, and garlic over the top.
4. Season & Drizzle: Drizzle olive oil and fresh lemon juice over the fish. Sprinkle with oregano, paprika, salt, black pepper, and red pepper flakes (if using).
5. Bake: Cover with foil and bake for 12-15 minutes, or until the fish flakes easily with a fork.
6. Garnish & Serve: Remove from the oven and garnish with fresh parsley and basil. Serve warm with rice, couscous, or crusty bread.

Variations

• Spicy Version: Add extra red pepper flakes or a drizzle of harissa.
• Cheesy Twist: Sprinkle crumbled feta over the fish before serving.
• Citrus Infusion: Add orange zest or slices for a hint of sweetness.
• Vegetable Boost: Roast alongside zucchini, bell peppers, or artichokes.
• Different Fish Options: Try salmon, trout, or snapper for variation.

Servings and Timing

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Servings: 4 servings

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container for up to 2 days.
• Freezing: Not recommended, as fish may become dry when reheated.
• Reheating: Warm gently in the oven at 300°F (150°C) for 10 minutes or microwave in short intervals.

FAQs

What type of fish works best?

Firm white fish like cod, halibut, or sea bass hold up well in this recipe.

Can I make this dish ahead of time?

Yes, prep the ingredients and store them separately, then bake when ready.

Can I use canned tomatoes instead of fresh?

Yes, but drain them well to avoid excess liquid in the dish.

What can I serve with this dish?

It pairs well with couscous, quinoa, roasted potatoes, or a side salad.

Can I make this dairy-free?

Yes, this dish is naturally dairy-free unless you choose to add feta.

How do I know when the fish is done?

It should flake easily with a fork and reach an internal temperature of 145°F (63°C).

Can I add white wine to this recipe?

Yes, a splash of white wine enhances the flavors beautifully.

How do I prevent the fish from drying out?

Covering the dish while baking helps retain moisture.

Can I cook this on the stovetop instead?

Yes, you can sauté the fish in a pan over medium heat for 4-5 minutes per side.

Is this dish keto-friendly?

Yes, it’s naturally low in carbs and fits well into a keto diet.

Conclusion

Mediterranean Baked Fish is an easy, delicious, and healthy meal that highlights fresh, vibrant flavors. Whether you’re looking for a quick weeknight dinner or an elegant meal, this dish is sure to impress. Try it today and enjoy the taste of the Mediterranean in your own kitchen!

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