Mediterranean Baked Fish with Lemon & Herbs

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Created on August 16th, 2025 at 11:22 am

A healthy, flavor-packed seafood dinner

Fresh, vibrant, and bursting with flavor, this Mediterranean Baked Fish with Lemon & Herbs is everything you love about a coastal seafood dinner—without the fuss. With flaky white fish, colorful veggies, and zesty citrus, it’s the perfect healthy dish for busy weeknights or elegant weekend gatherings. Inspired by Greek and Sicilian flavors, this meal is loaded with heart-healthy ingredients, and it’s naturally gluten-free. You’ll love how effortlessly it comes together in under an hour. Plus, it’s versatile enough for meal prep or make-ahead dinners. If you’re craving Mediterranean diet recipes that are easy, wholesome, and downright delicious—this one’s a keeper!

Greek-Style Baked White Fish with Vegetables

⏱️ Time Breakdown

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4

📝 Ingredients List

4 fish fillets (snapper, cod, or tilapia)
2 tablespoons olive oil
1 lemon (zested and juiced)
3 cloves garlic, minced
1 onion, sliced
1 bell pepper, sliced
1 zucchini, sliced
1 cup cherry tomatoes, halved
¼ cup fresh parsley, chopped
1 tablespoon fresh dill, chopped
1 teaspoon dried oregano
Salt and black pepper, to taste
Lemon wedges, for serving

📋 Step-by-Step Beginner-Friendly Instructions

Preheat the oven to 400°F (200°C).
Grease a baking dish lightly with olive oil.
Season the fish: Pat fillets dry, then sprinkle both sides with salt, pepper, and oregano.
Sauté the veggies: In a skillet, heat olive oil over medium heat. Add onions and cook 5 minutes until soft. Add bell pepper and zucchini, cooking 3–4 minutes. Stir in garlic and cook 1 minute. 🍋
Layer the baking dish: Spread sautéed veggies on the bottom. Place fish fillets on top.
Add flavor: Scatter cherry tomatoes, parsley, and dill. Drizzle lemon juice and zest over everything.
Bake covered: Cover with foil and bake for 20 minutes.
Finish uncovered: Remove foil and bake another 5–10 minutes, until fish flakes easily. 🐟
Garnish & serve: Let cool slightly, garnish with fresh herbs and lemon wedges.
Enjoy with crusty bread or a crisp salad! 🥗

💡 Pro Tips

Storage: Keeps well in the fridge for 2 days in an airtight container.
Fish swaps: Try salmon, trout, or halibut for variety.
Vegetable options: Add olives, capers, or artichokes for a deeper Mediterranean flavor.
Serving idea: Pair with herbed couscous or a chilled tabbouleh salad.

📊 Nutrition Table

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 plate	420	25g	20g	22g	5g	6g

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.