Mediterranean Baked Fish: A Flavorful, Healthy One-Pan Wonder

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If you’re looking for a dish that’s light, vibrant, and packed with Mediterranean flavors, this baked fish recipe is your answer! Tender white fish fillets rest on a bed of colorful roasted vegetables, infused with zesty lemon, briny olives, and aromatic herbs. It’s a fuss-free, one-pan meal that’s as nutritious as it is delicious—perfect for busy weeknights or elegant dinners alike.

Why You’ll Love This Mediterranean Baked Fish Recipe

Bursting with Fresh, Vibrant Flavors:

Every bite is a celebration of Mediterranean cuisine—sweet bell peppers, tangy Kalamata olives, and bright lemon zest meld together to create a symphony of taste.

Healthy and Nutrient-Packed:

Packed with lean protein, heart-healthy olive oil, and antioxidant-rich vegetables, this dish is as good for your body as it is for your taste buds.

Effortless One-Pan Cleanup:

No stacks of dirty pots here! Everything bakes together in a single dish, making prep and cleanup a breeze.

Ingredients for Mediterranean Baked Fish

Variations

Spicy Version with Red Pepper Flakes:

Add ½ teaspoon of red pepper flakes to the vegetable mix for a gentle heat that complements the Mediterranean flavors.

Herb-Infused with Fresh Basil or Dill:

Swap parsley for fresh basil or dill to give the dish a different herbal twist.

Extra Hearty with Chickpeas:

Toss in 1 cup of drained chickpeas with the veggies for added protein and fiber.

How to Prepare Mediterranean Baked Fish

Step 1:

Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil. This ensures nothing sticks and adds a subtle richness.

Step 2:

In a large bowl, toss together the sliced onions, bell peppers, cherry tomatoes, garlic, olives, and capers (if using). Drizzle with olive oil, sprinkle with oregano, paprika, salt, and pepper. Mix until everything is evenly coated—this colorful medley will roast into a flavorful bed for the fish.

Step 3:

Spread the vegetable mixture in the baking dish. Place the fish fillets on top, skin side down if they have skin. Squeeze lemon juice over the fish, sprinkle with zest, and add a pinch more salt, pepper, and oregano.

Step 4:

Bake uncovered for 20–25 minutes, until the fish is opaque and flakes easily with a fork. The veggies should be tender and slightly caramelized at the edges.

Step 5:

Garnish with fresh parsley and serve with lemon wedges on the side. Pair it with rice, roasted potatoes, or crusty bread to soak up the delicious juices.

Tips and Tricks

Use Fresh, High-Quality Fish:

For the best texture and flavor, buy fish the same day you plan to cook it, or thaw frozen filts completely in the fridge overnight.

Don’t Overcrowd the Dish:

Arrange the fish fillets in a single layer so they cook evenly and the veggies roast properly.

Prep Veggies Ahead:

Chop the vegetables in advance and store them in the fridge to save time on busy evenings.

How to Serve

With Lemon-Herb Rice:

Fluffy rice infused with lemon zest and parsley makes the perfect base for this dish.

Alongside Warm Pita Bread:

Serve with toasted pita to scoop up the flavorful veggies and juices.

Over a Bed of Greens:

For a lighter meal, spoon the fish and veggies over a simple arugula or spinach salad.

Make-Ahead and Storage

Prep Vegetables in Advance:

Chop and store veggies in an airtight container for up to 2 days before baking.

Store Leftovers Properly:

Keep leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave.

Freezing Is Not Recommended:

The fish and veggies may become mushy when thawed, so enjoy this dish fresh.

FAQ

This Mediterranean baked fish is more than just a meal—it’s a sunny escape to the shores of the Mediterranean, right from your kitchen. Simple, healthy, and bursting with flavor, it’s sure to become a regular in your dinner rotation!

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