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Mediterranean Baked Fish

Mediterranean Baked Fish: Flavorful and Healthy Delight

A delightful Mediterranean Baked Fish recipe brings vibrant flavors, healthy ingredients, and quick preparation to your dinner table.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets whole fish fillets (snapper or cod) can swap with tilapia or haddock
  • 2 tablespoons olive oil avocado oil can be substituted
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon dried oregano Italian seasoning is an alternative
For the Vegetables
  • 3 cloves garlic fresh garlic is ideal
  • 1 medium onion shallots can be used for milder flavor
  • 1 whole bell pepper any color works; add jalapeño for spice
  • 1 medium zucchini yellow squash can be substituted
  • 1 cup cherry tomatoes any small tomato can be used
For the Garnish
  • 1/4 cup fresh parsley basil or cilantro can be substituted
  • 2 tablespoons fresh dill use dried dill but adjust quantity
  • 1 whole lemon (zested and juiced) lime can be used
  • 1 whole lemon wedges (for serving)

Equipment

  • Skillet
  • Baking Dish
  • aluminum foil

Method
 

Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Prepare a baking dish by lightly greasing it with olive oil.
  3. Pat the fish fillets dry and season both sides with salt, pepper, and oregano.
  4. In a skillet over medium heat, warm olive oil and sauté onions until translucent.
  5. Add bell peppers and zucchini, cooking until tender; then add garlic.
  6. Layer the sautéed vegetables in the baking dish and place the seasoned fish on top.
  7. Scatter cherry tomatoes and sprinkle fresh herbs over the fish; drizzle lemon juice and zest.
  8. Cover the baking dish with aluminum foil and bake for 20 minutes.
  9. Remove the foil and continue baking for an additional 5-10 minutes until the fish flakes easily.
  10. Let cool for a minute before serving, garnished with herbs and lemon wedges.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 15gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 500IUVitamin C: 40mgCalcium: 50mgIron: 1.5mg

Notes

Patting fillets dry and covering initially prevents excess moisture, enhancing texture. Customize vegetables and always choose fresh herbs for best flavor.

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