Delicious Mediterranean Baked Fish for a Healthy Dinner Delight

Enjoy this Mediterranean Baked Fish, a healthy dish filled with fresh ingredients and vibrant flavors, perfect for dinner.

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Prep Time 10

Cook Time 20

Resting Time 5

Total Time 35

Servings: 4 fillets

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish cod, tilapia, or sea bass
1 whole Lemon sliced

For the Vegetables

2 cups Tomatoes sliced; cherry tomatoes preferred
1 medium Onion yellow or red
1 medium Bell Pepper sliced; zucchini or asparagus can be substituted

For Flavoring

3 cloves Garlic minced
1 teaspoon Dried Oregano or fresh
1 teaspoon Dried Thyme or fresh
1 teaspoon Salt to taste
1 teaspoon Pepper to taste
2 tablespoons Olive Oil extra virgin recommended

For Garnish

2 tablespoons Fresh Parsley chopped

Equipment

Oven
baking dish
Knife
Cutting Board

Method

Step-by-Step Instructions

Preheat the oven to 400°F (200°C).
Grease a 9x13-inch baking dish with olive oil.
Layer sliced tomatoes, onion, and bell pepper in the baking dish.
Season the white fish fillets with salt, pepper, oregano, and thyme.
Place the seasoned fish over the layered vegetables.
Sprinkle minced garlic evenly over the fish.
Drizzle olive oil over the entire dish.
Layer fresh lemon slices over the fish.
Cover with aluminum foil and bake for 20 minutes.
Remove the foil and bake for an additional 5-10 minutes.
Let the dish rest for a few minutes, then garnish with fresh parsley.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

For the best flavor, use the freshest ingredients. Customize the fish and vegetables to suit your taste.

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