Description
This Mediterranean Baked Fish recipe combines tender white fish fillets with a vibrant medley of bell peppers, cherry tomatoes, olives, and aromatic herbs. The dish is oven-baked to perfection, delivering a flavorful and healthy meal inspired by Mediterranean flavors. It’s easy to prepare in under 35 minutes and makes a wholesome dinner for four.
Ingredients
Scale
Fish and Seasonings
- 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
- 1/2 teaspoon paprika
- Salt and pepper to taste
Vegetables and Add-ins
- 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)
Garnish and Serving
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Instructions
- Preheat and prepare the baking dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil to prevent sticking and enhance flavor.
- Prepare the vegetable mixture: In a large bowl, toss together sliced red onion, red and yellow bell peppers, cherry tomatoes, minced garlic, Kalamata olives, and capers with olive oil, dried oregano, paprika, salt, and pepper until everything is well coated.
- Assemble the dish: Spread the vegetable mixture evenly in the prepared baking dish. Place the white fish fillets on top of the vegetables. Drizzle the lemon juice over the fish, sprinkle lemon zest, and season with salt, pepper, and a little more oregano for extra aroma.
- Bake the fish and vegetables: Bake uncovered in the preheated oven for 20 to 25 minutes, or until the fish is opaque, flakes easily with a fork, and the vegetables are tender.
- Garnish and serve: Remove from the oven and garnish with freshly chopped parsley. Serve with lemon wedges and your choice of sides such as rice, roasted potatoes, or crusty bread for a complete Mediterranean meal.
Notes
- Choose firm white fish fillets like cod, halibut, or tilapia for best results.
- Capers are optional but add a nice briny flavor that complements the olives.
- You can customize the vegetable mix by adding zucchini or artichokes for more variety.
- To keep the fish moist, avoid overbaking; check for doneness around 20 minutes.
- Leftovers can be refrigerated and enjoyed within 2 days.
