Mediterranean Baked Fish: Healthy Flavor in Every Bite

Explore the flavors of the Mediterranean with this healthy baked fish dish featuring vibrant ingredients and aromatic herbs.

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Prep Time 15

Cook Time 30

Resting Time 5

Total Time 50

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish or salmon/trout
to taste Salt
to taste Pepper

For the Vegetables

2 cups Tomatoes sliced
1 medium Onion sliced
1 medium Bell Pepper sliced
3 cloves Garlic minced

For the Flavoring

1 medium Lemon sliced
3 tablespoons Olive Oil extra virgin preferred
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme

Garnish

2 tablespoons Fresh Parsley chopped

Equipment

Oven
Baking Dish
Paper towel
Knife
Cutting Board

Method

Step-by-Step Instructions

Preheat the oven to 400°F (200°C).
Lightly grease a 9x13-inch baking dish with olive oil.
Layer sliced tomatoes, onions, and bell peppers on the bottom of the dish.
Pat the white fish fillets dry and season with salt, pepper, oregano, and thyme.
Place the seasoned fish atop the vegetables.
Sprinkle minced garlic evenly over the fish.
Drizzle with olive oil.
Place lemon slices on top of the fish.
Cover with aluminum foil and bake for 20 minutes.
Uncover and bake for an additional 5-10 minutes until fish flakes easily.
Garnish with fresh parsley and serve warm.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 15IUVitamin C: 20mgCalcium: 5mgIron: 10mg

Notes

Use fresh ingredients for best flavor; customize vegetables based on preference or availability.

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