Mediterranean Baked Fish Recipe – Healthy & Flavorful Fish Dish

 

 

 

 

 

 

 

 

Ingredients for Mediterranean Baked Fish

For the Fish:

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

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon paprika

½ teaspoon red pepper flakes (optional for spice)

Salt & black pepper to taste

For the Vegetables:

1 zucchini, sliced

1 red onion, thinly sliced

1 cup cherry tomatoes, halved

½ cup kalamata olives (optional, for a briny touch)

1 small lemon, thinly sliced

For the Mediterranean Sauce:

3 tablespoons olive oil

Juice of 1 lemon

½ teaspoon Dijon mustard

½ teaspoon honey

½ teaspoon salt

¼ teaspoon black pepper

For Garnish:

Fresh dill or parsley, chopped

Lemon wedges for serving

Instructions for Mediterranean Baked Fish

1. Preheat & Prep: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.

2. Season the Fish: Pat the fish fillets dry and rub them with olive oil, garlic, oregano, paprika, red pepper flakes, salt, and black pepper.

3. Assemble the Mediterranean Dish: Arrange the sliced zucchini, red onion, cherry tomatoes, and olives in the baking dish. Nestle the seasoned fish fillets among the vegetables. Top each fillet with thin lemon slices.

4. Make the Mediterranean Sauce: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper. Drizzle the sauce over the fish and vegetables.

5. Bake: Bake uncovered for 18-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.

6. Serve & Garnish: Remove from the oven and sprinkle with fresh dill or parsley. Serve with extra lemon wedges for a zesty touch.

—

Pro Tips for the Best Mediterranean Baked Fish

Use Fresh Fish: The fresher the fish, the better the flavor!

Customize the Veggies: Try adding bell peppers, asparagus, or artichoke hearts for variety.

Don’t Overbake: Fish cooks quickly! Check after 15 minutes to avoid drying out.

Pair It Right: Serve with rice, quinoa, or warm pita bread for a balanced Mediterranean meal.

 

—

Mediterranean Diet & Healthy Fish Recipes

This Mediterranean Baked Fish is perfect for anyone looking for healthy fish recipes or Mediterranean diet recipes. The combination of fresh fish, vibrant vegetables, and zesty lemon creates a nutritious, low-calorie meal full of antioxidants, omega-3 fatty acids, and essential vitamins. A great option for easy weeknight dinners or meal prep ideas.

—