Created on November 12th, 2025 at 04:02 pm
A light, flavorful dish perfect for any occasion
Fresh fish, gently baked with vibrant Mediterranean flavors, makes for a dish that is both healthy and satisfying. This recipe combines tender white fish with an array of colorful vegetables, bright herbs, and aromatic spices. The fish is enveloped in a warm blanket of olive oil, creating a delicate texture that melts in your mouth. The addition of lemon adds a refreshing zing, while the basil and oregano deliver a fragrant bouquet that fills your kitchen with warmth. Mediterranean Baked Fish is not only simple to prepare but also a celebration of the flavors of the region, making it a delightful choice for casual weeknight dinners or festive gatherings.
Why You’ll Love This Recipe
This baked fish recipe excels in its harmonious balance of flavor and texture. The fish emerges from the oven flaky and tender, infused with the essence of fresh herbs and vegetables. The subtle brightness of lemon complements the fish perfectly, while the roasted vegetables add depth and sweetness to each bite. This dish is versatile too; you can easily swap out the fish or vegetables based on what you have available. The leftovers taste even better the next day, as the flavors continue to meld together, making it a great option for meal prep. Serve it alongside a simple verdant salad or some crusty bread to soak up the delicious juices.
Time Breakdown
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients List
- 4 (6 oz) pieces of white fish fillets (like cod or halibut)
- 2 medium zucchinis, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium red onion, cut into wedges
- 3 cloves garlic, minced
- 1 lemon, thinly sliced
- 1/4 cup extra-virgin olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper, to taste
- Optional: fresh basil leaves for garnish
- Optional: lemon wedges for serving
Kitchen Tools
This recipe keeps things straightforward and fuss-free. You’ll only need a few basic tools to create a flavorful meal.
- Baking dish
- Mixing bowl
- Measuring cups
- Chef’s knife
- Cutting board
- Spoon for stirring
Step-by-Step Instructions
- Preheat your oven to 400°F (200°C). This temperature helps to ensure the fish bakes evenly and the vegetables roast perfectly. Prepare your baking dish by lightly drizzling it with olive oil.
- In a mixing bowl, combine the sliced zucchinis, bell peppers, onion, and minced garlic. Drizzle the vegetables with olive oil, then sprinkle with oregano, basil, salt, and pepper. Toss gently to coat the vegetables evenly in the oil and spices.
- Lay the fish fillets in the prepared baking dish. Season them with salt and pepper on both sides. Arrange the vegetable mixture around the fish, making sure they are evenly distributed.
- Place lemon slices on top of the fish fillets. These slices will not only add flavor but will also keep the fish moist during cooking.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender. The fresh aroma wafting from the oven will create an inviting atmosphere in your kitchen.
- Once fully cooked, remove from the oven and let it rest for a few minutes. Serve the baked fish and vegetables hot, garnished with fresh basil leaves and accompanied by lemon wedges.
Pro Tips
- For added flavor, consider marinating the fish in olive oil, lemon juice, and herbs for 30 minutes before baking.
- If you prefer crispy vegetables, you can roast them separately for the first 10 minutes before adding the fish and lemon.
- Any firm white fish works well, so feel free to use what’s freshest at your market.
- This dish pairs wonderfully with couscous or a light grain salad.
- Don’t hesitate to add any seasonal vegetables you enjoy, such as asparagus or cherry tomatoes.
Mediterranean Comfort, Made Simple
Mediterranean Baked Fish encapsulates the essence of wholesome cooking. The bright colors and fresh ingredients create a dish that is both visually appealing and deeply satisfying. The combination of flaky fish, roasted vegetables, and aromatic herbs delivers comfort that feels both nourishing and indulgent. This recipe is a testament to the beauty found in simplicity—proving that you can produce gourmet-quality meals with minimal effort, letting nature’s flavors shine through.
Nutrition Table
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 320 kcal |
| Protein | 30 g |
| Fat | 15 g |
| Carbohydrates | 12 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 200 mg |
Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Mediterranean Baked Fish
Ingredients
Fish and Vegetables
- 4 pieces 4 (6 oz) pieces of white fish fillets (like cod or halibut)
- 2 medium 2 medium zucchinis, sliced
- 1 medium 1 red bell pepper, sliced
- 1 medium 1 yellow bell pepper, sliced
- 1 medium 1 medium red onion, cut into wedges
- 3 cloves 3 cloves garlic, minced
- 1 medium 1 lemon, thinly sliced
Seasoning and Oil
- 0.25 cup 1/4 cup extra-virgin olive oil
- 1 teaspoon 1 tsp dried oregano
- 1 teaspoon 1 tsp dried basil
- Salt and pepper, to taste
Garnish (Optional)
- Fresh basil leaves for garnish
- Lemon wedges for serving
Instructions
Preparation
- Preheat your oven to 400°F (200°C) and lightly drizzle your baking dish with olive oil.
- In a mixing bowl, combine the sliced zucchinis, bell peppers, onion, and minced garlic. Drizzle with olive oil, then sprinkle with oregano, basil, salt, and pepper. Toss gently to coat the vegetables evenly.
- Lay the fish fillets in the prepared baking dish. Season with salt and pepper on both sides, then arrange the vegetable mixture around the fish.
- Place lemon slices on top of the fish fillets.
Baking
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
- Once fully cooked, remove from the oven and let it rest for a few minutes.
- Serve hot, garnished with fresh basil leaves and lemon wedges.
Notes
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