This Easy Mediterranean Baked Fish is a flavorful and healthy dish that brings classic Mediterranean Fish Dishes to the table with minimal effort. Combining fresh white fish fillets such as cod, tilapia, or halibut with cherry tomatoes, red onion, olives, garlic, and a drizzle of extra virgin olive oil, it captures the bright, fresh flavors of a Mediterranean Fish Recipe.
The preparation is straightforward—layer the fish and vegetables in a baking dish, season generously, and bake until the fish is tender and flaky. This dish is perfect for those seeking Healthy Fish Recipes and fits well into the Mediterranean Diet Fish Recipes category, offering a quick and nourishing option for weeknight dinners or relaxed gatherings.
Vibrant Ingredients of Mediterranean Baked Fish
The Mediterranean baked fish dish is a celebration of fresh and colorful ingredients. At its core, tender white fish fillets such as cod, tilapia, or halibut provide a delicate flavor that pairs beautifully with the accompanying vegetables.
Bright cherry tomatoes add a burst of sweetness, while sliced red onions contribute a mild sharpness. The addition of olives introduces a savory depth, enhancing the overall taste profile. This combination not only looks appealing but also aligns perfectly with healthy eating habits, making it a standout choice among Mediterranean fish recipes.
Simple Preparation Steps
Preparing this dish is straightforward, making it an excellent option for busy weeknights or relaxed gatherings. The process begins by preheating the oven and arranging the fish fillets in a baking dish.
Next, scatter the vibrant vegetables around the fish, ensuring each element is well-distributed. A drizzle of extra virgin olive oil and a squeeze of fresh lemon juice elevate the flavors, while a sprinkle of dried oregano, salt, and pepper completes the seasoning.
Cooking to Perfection
Baking the dish at 400°F (200°C) allows the fish to cook evenly while the vegetables soften and release their natural juices. In just 20-25 minutes, the fish transforms into a flaky delight, infused with the essence of the Mediterranean.
This method not only preserves the freshness of the ingredients but also ensures a healthy meal that fits seamlessly into the Mediterranean diet. The simplicity of this baked fish recipe makes it accessible for cooks of all skill levels.
Serving Suggestions
Once baked, the dish is garnished with fresh parsley, adding a touch of color and a hint of herbal flavor. Serving it on a rustic wooden table enhances the Mediterranean vibe, making it an inviting centerpiece for any meal.
This Mediterranean baked fish pairs wonderfully with a side of whole grains or a crisp salad, rounding out the meal with additional textures and flavors. It’s a versatile dish that can easily adapt to different sides, making it a favorite among easy Mediterranean recipes.
Nutritional Benefits
This dish is not only delicious but also packed with nutritional benefits. Each serving contains a healthy balance of protein and fats, making it a great choice for those seeking healthy fish recipes.
With approximately 250 calories per serving, it fits well within a balanced diet, providing essential nutrients without excess calories. The use of fresh ingredients ensures that every bite is not only satisfying but also nourishing.
Why Choose Mediterranean Baked Fish?
Choosing Mediterranean baked fish means opting for a meal that is both wholesome and flavorful. The combination of fresh fish and vibrant vegetables highlights the essence of Mediterranean cuisine, known for its health benefits and rich flavors.
This dish stands out among baked fish recipes for its ease of preparation and the ability to bring a taste of the Mediterranean to your table. Whether you’re a seasoned cook or just starting, this recipe offers a delightful way to enjoy the benefits of Mediterranean fish dishes.
Simple Mediterranean Baked Fish Recipe
This Mediterranean Baked Fish features fresh fish fillets baked with vibrant vegetables and herbs, creating a light and wholesome meal. The recipe takes about 30 minutes from start to finish and serves 4 people.
Ingredients
- 4 white fish fillets (cod, tilapia, or halibut)
- 1 cup cherry tomatoes, halved
- 1 medium red onion, sliced
- 1/2 cup olives, pitted and sliced
- 4 cloves garlic, minced
- 3 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley, chopped for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: In a baking dish, arrange the fish fillets in a single layer.
- Add Vegetables: Scatter the cherry tomatoes, red onion, olives, and minced garlic around the fish.
- Season: Drizzle the olive oil and lemon juice over the fish and vegetables. Sprinkle with oregano, salt, and pepper.
- Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Garnish and Serve: Remove from the oven, garnish with fresh parsley, and serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 250kcal
- Fat: 12g
- Protein: 30g
- Carbohydrates: 10g