Mediterranean Baked Fish Recipe

Introduction

This Mediterranean Baked Fish is a quick, healthy, and colorful dinner featuring tender white fish fillets baked with vibrant vegetables. Bursting with bold Mediterranean flavors, it’s perfect for a satisfying pescetarian meal any night of the week.

Ingredients

• 4 white fish fillets (cod, halibut, mahi mahi, or sea bass)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small red onion, thinly sliced
• 1 zucchini, halved and sliced
• 1 cup cherry tomatoes, halved
• 3 garlic cloves, minced
• 1/4 cup extra virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon ground coriander
• 1/2 teaspoon sweet paprika
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh parsley for garnish (optional)

Instructions

1. Step 1: Preheat your oven to 400°F (200°C). Lightly oil a baking dish or line it with parchment paper to prevent sticking.
2. Step 2: In a bowl, combine sliced red and yellow bell peppers, red onion, zucchini, cherry tomatoes, and minced garlic. Toss with olive oil, dried oregano, ground coriander, sweet paprika, salt, and pepper until well coated.
3. Step 3: Spread the vegetable mixture evenly in the prepared baking dish. Arrange the fish fillets on top of the vegetables.
4. Step 4: Drizzle a little more olive oil over the fish, season with salt and pepper, then squeeze fresh lemon juice evenly over everything.
5. Step 5: Bake in the preheated oven for 15–20 minutes, or until the fish is opaque and flakes easily with a fork.
6. Step 6: Remove from oven and garnish with fresh parsley if desired. Serve warm, optionally with extra lemon wedges on the side.

Tips & Variations

• Avoid overcooking the fish by checking for doneness a few minutes before the end of baking time.
• Spread vegetables evenly and avoid overcrowding the pan to ensure even cooking.
• Add pitted olives or capers for a salty, briny flavor boost.
• Feel free to use any firm white fish such as cod, mahi mahi, halibut, or grouper depending on availability.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to preserve the fish’s texture and flavors.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen fish fillets for this recipe?

Yes, you can use frozen fish fillets, but be sure to thaw them thoroughly and pat dry before baking to avoid excess moisture.

What sides pair well with Mediterranean baked fish?

This dish pairs nicely with couscous, rice, crusty bread, or a simple green salad for a complete meal.

Mediterranean Baked Fish Recipe

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This Mediterranean Baked Fish recipe is a quick and healthy dish featuring tender white fish fillets baked with a colorful medley of bell peppers, zucchini, cherry tomatoes, and aromatic Mediterranean spices. Ready in just 30 minutes, it offers a vibrant and flavorful pescetarian dinner perfect for weeknights.

• Author: luca
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Dinner
• Method: Baking
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Fish

• 4 white fish fillets (cod, halibut, mahi mahi, or sea bass)

Vegetables and Marinade

• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small red onion, thinly sliced
• 1 zucchini, halved and sliced
• 1 cup cherry tomatoes, halved
• 3 garlic cloves, minced
• 1/4 cup extra virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon ground coriander
• 1/2 teaspoon sweet paprika
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh parsley for garnish (optional)

Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with oil or line it with parchment paper to prevent sticking.
2. Marinate Vegetables: In a large bowl, combine the sliced red and yellow bell peppers, thinly sliced red onion, halved and sliced zucchini, cherry tomatoes, and minced garlic. Toss everything together with olive oil, dried oregano, ground coriander, sweet paprika, salt, and pepper until the vegetables are well coated.
3. Assemble Dish: Spread the marinated vegetables evenly in the prepared baking dish. Lay the white fish fillets gently on top of the vegetables. Drizzle additional olive oil over the fish, season with salt and pepper, and squeeze fresh lemon juice over the fillets to add brightness and flavor.
4. Bake: Place the baking dish in the preheated oven and bake for 15 to 20 minutes, or until the fish is opaque throughout and flakes easily with a fork. The vegetables will be tender and aromatic.
5. Serve: Remove from the oven and garnish with freshly chopped parsley if desired. Serve the baked fish warm along with lemon wedges for extra zest.

Notes

• Avoid overcooking fish by checking for doneness a few minutes early to maintain moisture and tenderness.
• Do not overcrowd the pan; spread vegetables evenly to ensure even cooking.
• Add olives or capers to the vegetables for a briny Mediterranean twist.
• Use any firm white fish such as cod, mahi mahi, halibut, or grouper for best results.
• Store leftovers in an airtight container in the refrigerator for up to 3 days and reheat gently to preserve texture.

Keywords: Mediterranean baked fish, healthy fish recipe, baked white fish, pescetarian dinner, quick fish recipe, cod baked with vegetables, lemon fish recipe