Mediterranean Baked Fish is a delightful dish that brings together the fresh flavors of the coast. This recipe combines tender fish fillets with vibrant vegetables and aromatic herbs, creating a healthy and satisfying meal. With its ease of preparation and wholesome ingredients, this dish is perfect for weeknight dinners or special occasions.
Why Make This Recipe
Making Mediterranean Baked Fish is not only quick and easy, but it also offers numerous health benefits. Fish is a great source of protein and omega-3 fatty acids, which are essential for heart health. The addition of colorful vegetables like zucchini, tomatoes, and olives provides vitamins and minerals that can improve your overall health. Plus, the bright flavors from the olive oil, lemon, and herbs make this dish enjoyable for everyone at the table.
How to Make Mediterranean Baked Fish
Ingredients:
- 4 white fish fillets (such as cod, sea bass, or halibut)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon red pepper flakes (optional, for spice)
- Salt & black pepper to taste
- 1 zucchini, sliced
- 1 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives (optional, for a briny touch)
- 1 small lemon, thinly sliced
- 3 tablespoons olive oil (for the sauce)
- Juice of 1 lemon (for the sauce)
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon honey
- 1/2 teaspoon salt (for the sauce)
- 1/4 teaspoon black pepper (for the sauce)
- Fresh dill or parsley, chopped (for garnish)
- Lemon wedges (for serving)
Directions:
- Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- Pat the fish fillets dry and rub them with olive oil, garlic, oregano, paprika, red pepper flakes, salt, and black pepper.
- Arrange the sliced zucchini, red onion, cherry tomatoes, and olives in the baking dish. Nestle the seasoned fish fillets among the vegetables. Top each fillet with thin lemon slices.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper. Drizzle over the fish and vegetables.
- Bake uncovered for 18-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
- Remove from the oven and sprinkle with fresh dill or parsley. Serve with extra lemon wedges for a zesty touch.
How to Serve Mediterranean Baked Fish
Serve your Mediterranean Baked Fish warm, straight from the oven. It pairs wonderfully with crusty bread, rice, or a simple green salad. The extra lemon wedges on the side add a fresh burst of flavor that complements the dish perfectly.
How to Store Mediterranean Baked Fish
If you have leftovers, let the fish cool completely. Then, store it in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently in the oven or microwave until heated through. Be careful not to overcook it, as fish can become dry.
Tips to Make Mediterranean Baked Fish
- Choose fresh fish fillets for the best taste and texture.
- Feel free to substitute the vegetables with your favorites, such as bell peppers or asparagus.
- Adjust the spice level by adding more or less red pepper flakes, depending on your taste.
- For a richer flavor, consider adding some feta cheese on top before baking.
Variation
You can easily modify this recipe by using different types of fish or adding more seasonal vegetables. Try adding artichoke hearts or spinach for a unique twist on this classic dish.
FAQs
1. Can I use frozen fish for this recipe?
Yes, you can use frozen fish fillets. Just make sure to thaw them completely before cooking for even cooking.
2. Is this recipe gluten-free?
Yes, Mediterranean Baked Fish is naturally gluten-free, making it suitable for those with gluten sensitivities.
3. Can I make this dish ahead of time?
Yes, you can prepare the dish up to the baking step in advance. Cover and refrigerate it, then bake it when you’re ready to serve. It may take a few extra minutes to cook if it’s cold from the fridge.
Enjoy making and sharing this Mediterranean Baked Fish recipe with your family and friends!
