Description
This Mediterranean Baked Fish recipe features tender white fish fillets baked atop a vibrant bed of Mediterranean vegetables and olives. Infused with lemon, garlic, and aromatic herbs, this oven-baked dish offers bright, fresh flavors perfect for a healthy and satisfying dinner.
Ingredients
Scale
Fish
- 1.5 lbs white fish fillets (cod, halibut, or tilapia)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Zest of 1 lemon
- Salt and pepper to taste
- 1 teaspoon dried oregano
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Vegetables & Flavorings
- 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)
- 1/2 teaspoon paprika
Instructions
- Preheat and prep your baking dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil to prevent sticking and add a subtle richness to the dish.
- Build the veggie bed: In a large bowl, combine sliced onions, bell peppers, cherry tomatoes, garlic, Kalamata olives, and optional capers. Drizzle with olive oil, then season with dried oregano, paprika, salt, and pepper. Toss everything to ensure even coating, creating a flavorful vegetable base for the fish.
- Layer and season the fish: Spread the vegetable mixture evenly in the prepared baking dish. Arrange the fish fillets on top, skin side down if applicable. Drizzle with fresh lemon juice, sprinkle lemon zest, and add extra salt, pepper, and oregano to taste.
- Bake until flaky and tender: Place the baking dish uncovered in the oven and bake for 20–25 minutes, or until the fish is opaque and flakes easily with a fork. The vegetables should be tender and slightly caramelized around the edges.
- Garnish and serve: Remove from the oven and sprinkle with freshly chopped parsley. Serve the fish and vegetables with lemon wedges on the side. This dish pairs beautifully with rice, roasted potatoes, or crusty bread to soak up the juices.
Notes
- You can use any firm white fish fillets like cod, halibut, or tilapia based on availability and preference.
- Capers are optional but add a nice briny contrast; omit if unavailable or undesired.
- Use fresh lemon juice and zest to brighten the flavors; bottled lemon juice will work but is less vibrant.
- For a spicier version, add a pinch of crushed red pepper flakes to the vegetable mix.
- Leftovers can be refrigerated for up to 2 days and gently reheated in an oven or microwave.
- Serve with sides like steamed rice, quinoa, or roasted potatoes for a complete meal.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean baked fish, lemon baked fish, healthy fish dinner, cod baked recipe, baked halibut with vegetables, tilapia Mediterranean style
