Description
Mediterranean Baked Fish is a vibrant dish that captures the essence of coastal cuisine with flaky white fish, zesty lemon, and colorful vegetables. This simple yet impressive recipe is perfect for weeknight dinners or special gatherings, transforming fresh ingredients into a delightful feast that will transport you to the Mediterranean coast.
Ingredients
Scale
- 1 pound fresh white fish fillets (cod or tilapia)
- 1 cup cherry tomatoes, halved
- 1 medium red onion, thinly sliced
- 1 medium zucchini, sliced into rounds
- 2 tablespoons freshly squeezed lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- Lightly coat a large baking dish with olive oil.
- Layer cherry tomatoes, zucchini, and red onion in the bottom of the dish.
- Place fish fillets on top of the vegetables; drizzle with lemon juice and olive oil.
- Sprinkle oregano, salt, and pepper over the fish.
- Bake for 20-25 minutes until the fish flakes easily with a fork.
- Serve hot, optionally garnished with fresh herbs.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet (approximately 150g)
- Calories: 250
- Sugar: 4g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 23g
- Cholesterol: 60mg
Keywords: Customize vegetables based on seasonal availability for added freshness. Swap lemon for lime or use fresh herbs like dill or basil for unique flavor variations.