Description
This Mediterranean Baked Fish recipe is a delightful combination of fresh ingredients and vibrant flavors, perfect for any dinner occasion. Enjoy tender fish fillets seasoned with fragrant herbs, zesty lemon, and colorful vegetables baked to perfection.
Ingredients
- white fish (cod, haddock, or snapper)
- salmon (optional)
- extra virgin olive oil
- avocado oil (substitute if needed)
- fresh parsley
- fresh dill
- fresh basil
- bell peppers
- cherry tomatoes
- red onions
- zucchini (optional)
- eggplant (optional)
- fresh lemon juice
- bottled lemon juice (substitute if needed)
- capers
- olives (substitute if needed)
- non-alcoholic white wine
- vegetable broth (substitute if needed)
Instructions
- Preheat your oven to 400°F (200°C). This temperature ensures that the fish cooks evenly.
- Lightly grease a baking dish with olive oil to prevent sticking.
- Pat the fish fillets dry with a paper towel. Season both sides generously with salt, pepper, and a drizzle of olive oil.
- In a bowl, combine sliced bell peppers, cherry tomatoes, and red onions. Toss them with olive oil, salt, and pepper. Spread them evenly in the baking dish.
- Place the seasoned fish fillets on top of the vegetable layer in the baking dish.
- In a small bowl, combine chopped fresh herbs, capers, lemon juice, and a splash of non-alcoholic white wine. Spoon this mixture generously over the fish and veggies.
- Cover the baking dish with aluminum foil and bake for 20-25 minutes. Remove the foil for the last 5 minutes to allow the fish to brown slightly.
- The fish should be opaque and flake easily with a fork. If it’s not quite there, give it a few more minutes.
- Once done, remove from the oven and let it rest for a few minutes. Garnish with extra fresh herbs and lemon slices before serving.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 350
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg
Keywords: Always choose the freshest fish available. If time allows, marinate the fish in olive oil, lemon juice, and herbs for 30 minutes before baking. Feel free to add other Mediterranean vegetables like artichokes, olives, or spinach. This dish pairs wonderfully with quinoa, couscous, or a simple green salad.