Description
This Mediterranean Baked Fish Delight is a flavorful and healthy dish that combines white fish fillets with a variety of Mediterranean ingredients like olives, tomatoes, and lemon. Baked to perfection, this one-pan meal is easy to prepare and perfect for a quick weeknight dinner.
Ingredients
White Fish Fillets:
4 fillets (such as cod, halibut, or tilapia, about 6 oz each)
Olive Oil:
2 tablespoons
Lemon:
1, thinly sliced
Cherry Tomatoes:
1 cup, halved
Kalamata Olives:
1/2 cup, pitted and halved
Red Onion:
1/4 cup, thinly sliced
Garlic:
2 cloves, minced
Dried Oregano:
1 teaspoon
Salt and Black Pepper:
To taste
Fresh Parsley:
2 tablespoons, chopped (for garnish)
Instructions
- Preheat the oven: Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
- Prepare the fish: Place the fish fillets in the dish and drizzle with olive oil. Season with salt, pepper, and oregano.
- Add toppings: Scatter cherry tomatoes, olives, red onion, garlic, and lemon slices over and around the fish.
- Bake: Bake for 15–18 minutes until the fish flakes easily with a fork and is opaque throughout.
- Serve: Remove from the oven, sprinkle with fresh parsley, and serve.
Notes
- Serve with couscous, quinoa, or crusty bread.
- For extra flavor, marinate the fish in olive oil, lemon juice, and garlic before baking.
Nutrition
- Serving Size: 1 fillet with toppings
- Calories: 230
- Sugar: 2 g
- Sodium: 470 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 75 mg
