Mediterranean Baked Fish
This Mediterranean Baked Fish brings classic flavors to the table in a simple and beautiful dish. Quick and healthy, it's perfect for a weeknight dinner or an elegant gathering.
Ingredients
For the fish
- 4 fillets fillets of white fish (cod, tilapia, or sea bass) Substitutions: haddock, pollock, or halibut (adjust cooking time for thicker fillets)
- 1 lemon lemon, thinly sliced For bright citrus flavor
- 1/4 cup olive oil Extra-virgin preferred for flavor
For the vegetables
- 2 medium tomatoes, sliced To create a juicy bed
- 1 medium onion, sliced into rings For flavor base
- 1 bell pepper bell pepper (red or yellow), sliced Add color and nutrition
- 3 cloves garlic, minced For additional flavor
Herbs and seasoning
- 1 teaspoon dried oregano For seasoning the fish
- 1 teaspoon dried thyme For seasoning the fish
- Salt Salt and freshly ground black pepper, to taste For seasoning
- Fresh parsley Fresh parsley for garnish (optional) For finishing touch
Instructions
Preparation
- Preheat the oven to 400°F (200°C).
- Lightly grease a 9×13-inch baking dish with a little olive oil.
- Spread the sliced tomatoes, onion, and bell pepper evenly across the bottom of the dish so they form a bed for the fish.
- Pat the fillets dry with paper towels. Season both sides with salt, pepper, oregano, and thyme.
- Lay the seasoned fillets on top of the vegetable bed in a single layer.
- Scatter the minced garlic over the fish.
- Drizzle the olive oil evenly across the fish and vegetables.
- Place lemon slices on top of the fillets.
Baking
- Cover the dish tightly with aluminum foil and bake for 20 minutes.
- Remove the foil and bake uncovered for another 5–10 minutes, until the fish flakes easily with a fork.
Serving
- Let the dish rest for 3–5 minutes before serving.
- Garnish with chopped parsley and serve.
Notes
Use firm, evenly sized fillets for uniform cooking. If using fresh herbs, double the amount or omit dried herbs. Thinner fillets may cook quicker; avoid over-baking.