Description
This Mediterranean Baked Fish recipe features tender white fish fillets baked with a vibrant mix of vegetables, olives, and aromatic herbs. Infused with lemon juice and zest, paprika, and oregano, this dish offers a healthy and flavorful meal that is quick to prepare and perfect for a light dinner or lunch.
Ingredients
Scale
Fish and Marinade
- 1.5 lbs white fish fillets (like cod, halibut, or tilapia)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
Vegetable Mixture
- 1 medium red onion, sliced
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1/3 cup pitted Kalamata olives, halved
- 1 tablespoon capers (optional)
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil (used for tossing vegetables and greasing)
Garnish
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil to prevent sticking and enhance flavor.
- Prepare Vegetable Mixture: In a bowl, combine sliced red onion, red and yellow bell peppers, halved cherry tomatoes, minced garlic, Kalamata olives, and optional capers. Toss these together with olive oil, dried oregano, paprika, salt, and pepper until evenly coated.
- Assemble the Dish: Spread the vegetable mixture evenly across the greased baking dish. Arrange the white fish fillets on top of the vegetables. Squeeze fresh lemon juice over the fish and sprinkle lemon zest, additional salt, pepper, and oregano to season thoroughly.
- Bake the Fish: Place the dish uncovered in the preheated oven and bake for 20 to 25 minutes. The fish is done when it turns opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.
- Garnish and Serve: Remove from the oven, sprinkle chopped fresh parsley over the top, and serve the baked fish with lemon wedges. Pair with sides like rice, roasted potatoes, or crusty bread to complete your Mediterranean meal.
Notes
- You can substitute the white fish with any firm, flaky white fish like sea bass or snapper.
- Capers are optional but add a pleasant briny flavor that complements the olives and lemon.
- For a spicier version, add a pinch of red pepper flakes to the vegetable mixture.
- Make sure not to overcook the fish to keep it moist and tender.
- This dish pairs beautifully with a fresh green salad and a glass of crisp white wine for a full Mediterranean experience.
