Mediterranean Baked Fish

If you’re looking for a quick and healthy meal that bursts with flavor, this Mediterranean Baked Fish is the perfect dish. Packed with fresh herbs, zesty lemon, and vibrant veggies, this recipe is not only delicious but also incredibly easy to prepare. Whether you’re serving it for a weeknight dinner or a special occasion, this dish is sure to impress.

Ingredients

For the Fish:

• 2 Fish fillets
• 6 sprigs Thyme, chopped
• 3 sprigs Rosemary, chopped
• 1 teaspoon Oregano, dried
• 2 teaspoons Parsley, chopped or dried
• 4 Garlic cloves, minced or 2 teaspoons garlic paste
• 1 teaspoon Basil, chopped (optional)
• 1 teaspoon Lemon zest
• 1 tablespoon Lemon juice
• 1 tablespoon Sweet chili sauce
• ½ teaspoon Salt
• ½ teaspoon Black pepper
• ¼ cup Olive oil

For the Veggies:

• 1 cup Cherry tomatoes
• ½ cup Olives, pitted
• 1 medium Onion, diced
• 1 Zucchini, diced

Directions

Step 1: Preheat Your Oven

Preheat your oven to 400℉ (200℃). This ensures that the oven is at the perfect temperature when you’re ready to bake, giving you evenly cooked fish and veggies.

Step 2: Prepare the Marinade

In a medium-sized bowl, combine all the ingredients for the marinade: thyme, rosemary, oregano, parsley, garlic, basil (if using), lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil. Mix well to ensure all the flavors are blended together.

Step 3: Marinate the Fish

Generously rub the marinade onto both sides of the fish fillets. Set the marinated fish aside while you prepare the veggies. This will allow the flavors to infuse into the fish.

Step 4: Toss the Veggies

In the same bowl with the remaining marinade, add the cherry tomatoes, pitted olives, diced onion, and diced zucchini. Toss the veggies until they are well coated with the marinade.

Step 5: Arrange and Bake

Transfer the marinated veggies to a baking dish, spreading them out evenly. Place the marinated fish fillets on top of the veggies. Pour any leftover marinade over the fish and veggies.

Step 6: Bake to Perfection

Place the baking dish on the middle rack of your preheated oven. Bake for approximately 15 minutes, or until the fish flakes easily with a fork or reaches an internal temperature of 145℉ (63℃).

Step 7: Rest and Serve

Once baked, remove the dish from the oven and let the fish rest for about 5 minutes. This helps the juices redistribute, making the fish tender and flavorful. Serve your Mediterranean Baked Fish hot, garnished with extra herbs or a lemon wedge if desired.

Tips for Success

• Fish Selection: Choose fresh, firm fillets like cod, halibut, or snapper for the best results.
• Veggie Variations: Feel free to add or substitute other Mediterranean veggies like bell peppers or eggplant.
• Serving Suggestions: Pair this dish with a light salad or some crusty bread to soak up the delicious juices.

Nutritional Information

• Prep Time: 10 minutes
• Cooking Time: 15 minutes
• Total Time: 25 minutes
• Calories: 290 kcal per serving
• Servings: 2

This Mediterranean Baked Fish is not only quick and easy to prepare but also packed with nutrients, making it a wholesome and satisfying meal. Enjoy the taste of the Mediterranean right at your table!

Mediterranean Baked Fish

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• Author: Dulcia
• Total Time: 25 minutes
• Yield: 2 1x

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Description

Embark on a culinary journey to the shores of the Mediterranean with this simple yet profoundly flavorful baked fish recipe. The combination of fresh herbs like thyme and rosemary, coupled with the zestiness of lemon and a hint of sweet chilli, makes each bite a celebration of flavors. This dish is not only a treat to the palate but also a healthy choice rich in omega-3 fatty acids and antioxidants, making it perfect for a nourishing weeknight dinner.

This Mediterranean Baked Fish is all about simplicity and elegance. It’s an ideal recipe for those who love the rich, natural flavors of seafood enhanced by herbs and spices. Whether you’re hosting a dinner party or looking for a quick and satisfying meal, this baked fish ensures a delightful experience that brings the essence of Mediterranean cuisine right to your dining table.

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Ingredients

Scale 1x2x3x

2 Fish fillets
6 sprigs Thyme, chopped
3 sprigs Rosemary, chopped
1 teaspoon Oregano, dried
2 teaspoons Parsley, chopped or dried
4 Garlic cloves, minced or 2 teaspoons garlic paste
1 teaspoon Basil, chopped (optional)
1 teaspoon Lemon zest
1 tablespoon Lemon juice
1 tablespoon Sweet chilli sauce
½ teaspoon Salt
½ teaspoon Black pepper
¼ cup Olive oil
For The Veggies:
1 cup Cherry tomatoes
½ cup Olives, pitted
1 medium Onion, diced
1 Zucchini, diced

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Instructions

Preheat the oven to 400℉.
In a bowl, combine all ingredients except the veggies to create the marinade.
Generously rub the marinade on both sides of the fish fillets and set aside.
Toss the veggies in the remaining marinade until well coated.
Transfer the veggies to a baking dish and place the marinated fish on top.
Pour any leftover marinade over the fish.
Bake on the middle rack of the oven for 15 minutes or until the fish flakes easily with a fork or reaches an internal temperature of 145℉.
Remove from oven, let rest for 5 minutes, and serve.

• Prep Time: 10 minutes
• Cook Time: 15 minutes

Nutrition

• Calories: 290 Kcal