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Mediterranean baked fish is a tasty, healthy dish that brings together fresh flavors and basic ingredients. This combo of tender fish, colorful veggies, and fresh herbs will make you feel like you're dining by the Mediterranean Sea.
Why try this dish?
This meal works great for quick weeknight dinners or healthy eating. You'll love how the tender fish pairs with sweet cherry tomatoes, salty olives and capers, and zesty lemon. It's light, super easy to make, and fits any occasion you can think of.
Must-have components
- Fish fillets: 4 pieces (cod, sea bass or snapper) as your protein-rich foundation.
- Cherry tomatoes: 1 cup, cut in half for a touch of sweetness.
- Black olives: 1/2 cup, pitted and sliced for that salty kick.
- Capers: 1/4 cup, drained to add tangy flavor.
- Lemon: 1, thinly sliced to brighten everything up.
- Red onion: 1 small, thinly sliced for some crunch.
- Herbs: Fresh parsley, basil and dill for Mediterranean aroma.
- Seasonings: Salt, black pepper, red pepper flakes (if you want).
- Olive oil: 2 tablespoons, for a flavorful healthy base.
- Garlic: 2 minced cloves to add depth.
Step-by-step guide
- Get the oven hot
- Turn your oven to 375°F (190°C).
- Get your fish ready
- Put salt and pepper on both sides of your fish fillets.
- Put everything together
- Pour some olive oil in a baking dish and spread the chopped garlic around. Lay down the fish fillets and scatter cherry tomatoes, olives, capers and red onions all around. Top with lemon slices.
- Bake it
- Drizzle a bit more olive oil on top and bake uncovered for 15-20 minutes, until your fish turns opaque and flakes easily with a fork.
- Finish it off
- Sprinkle fresh parsley, basil and dill on top after cooking. Serve right away.
Serving ideas
Enjoy this Mediterranean fish with crusty bread, basmati rice or a light salad. For the full experience, grab a glass of dry white wine and add some tzatziki sauce or flavored olive oil on the side.
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Tips and twists
- Switch up your fish: Try salmon or halibut for something different.
- Throw in more veggies: Add zucchini or bell peppers for extra color.
- Spicy version: Toss in some chili flakes to heat things up.
- Skip the capers: If you don't like them, use finely chopped pickles instead.
- Save time: Prep ingredients ahead for super quick cooking.
Frequently Asked Questions
- → What type of fish works best?
- Cod, sea bass, or snapper are all great options. Pick firm fillets that hold together well when baked and don’t fall apart.
- → How do I know if the fish is done?
- It’s ready when the flesh turns opaque and flakes easily with a fork. The inside should be pearly and separate into layers.
- → Can I prep this dish in advance?
- It’s best served fresh from the oven. However, you can chop all the veggies and get the seasoning ready ahead of time.
- → What sides go well with it?
- White rice, crisp bread, or a simple green salad are all great. Baked potatoes or grilled veggies work wonderfully too.
- → How should I store leftovers?
- Keep leftovers in the fridge for up to 2 days. Reheat gently in the oven to avoid drying out the fish.