The Best Mediterranean Baked Fish – Light, Flavorful & Healthy!

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Description

This Mediterranean Baked Fish is a wholesome, light, and vibrant dish that brings together flaky white fish with a medley of fresh vegetables, zesty lemon, garlic, and classic Mediterranean herbs. It’s baked to perfection, ensuring a juicy and tender texture while infusing every bite with savory flavors. Perfect for weeknight dinners or elegant entertaining, this recipe is naturally gluten-free, low-carb, and packed with nutrients.

 Ingredients for The Best Mediterranean Baked Fish – Light, Flavorful & Healthy!

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

  • 2 tbsp olive oil

  • 3 cloves garlic, minced

  • 1 red onion, thinly sliced

  • 1 cup cherry tomatoes, halved

  • 1 small zucchini, thinly sliced

  • 1 red bell pepper, thinly sliced

  • 1 lemon (juice + slices for garnish)

  • 1 tsp dried oregano

  • 1 tsp dried basil (or fresh basil leaves)

  • ½ tsp paprika

  • Salt & black pepper, to taste

  • ¼ cup pitted Kalamata olives, halved

  • 2 tbsp fresh parsley, chopped

 Instructions

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

  2. Prepare vegetables: Spread onion, zucchini, bell pepper, and cherry tomatoes in the dish. Drizzle with 1 tbsp olive oil, season with half of the herbs, garlic, salt, and pepper. Toss to coat.

  3. Place fish fillets on top of the vegetables. Drizzle with remaining olive oil and lemon juice. Sprinkle paprika, oregano, and basil.

  4. Add olives and lemon slices over and around the fish.

  5. Bake uncovered for 18–22 minutes, or until fish flakes easily with a fork.

  6. Garnish with fresh parsley before serving.

 Notes

  • Use firm white fish so it holds shape while baking.

  • Adjust baking time depending on thickness of fillets (thicker fillets may take a few minutes longer).

  • Can also be baked in parchment paper (en papillote) for extra moisture.

 Tips

  • Add a drizzle of extra-virgin olive oil before serving for richness.

  • For a spicy kick, sprinkle red pepper flakes.

  • Serve with couscous, quinoa, or crusty bread to soak up the juices.

  • Can substitute zucchini with eggplant or asparagus for variety.

Servings

  • Serves: 4 people

  • Prep Time: 15 minutes

  • Cook Time: 20 minutes

  • Total Time: 35 minutes

 Nutritional Information (per serving, approx.)

  • Calories: 280 kcal

  • Protein: 28g

  • Carbohydrates: 10g

  • Fat: 15g

  • Fiber: 3g

  • Sugar: 4g

 Health Benefits

  • High protein from lean fish supports muscle health.

  • Omega-3 fatty acids promote heart and brain health.

  • Antioxidant-rich veggies fight inflammation.

  • Olive oil & olives provide healthy fats.

  • Naturally gluten-free and low-carb, making it ideal for weight management.

Q/A Section

Q1: Can I use frozen fish?
Yes! Thaw completely and pat dry before baking for best results.

Q2: What fish works best?
Cod, halibut, tilapia, branzino, or sea bass are excellent choices.

Q3: Can I meal-prep this dish?
Yes – you can chop veggies in advance. Bake the fish fresh to avoid overcooking when reheating.

Q4: How do I store leftovers?
Store in an airtight container in the fridge for up to 2 days. Reheat gently at low temperature to avoid drying out.

Q5: Is it kid-friendly?
Absolutely! The mild flavors of fish paired with colorful veggies make it appealing to kids.

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