Description
This Mediterranean baked fish recipe features tender white fish fillets baked on a bed of colorful vegetables like red onion, bell peppers, and cherry tomatoes, enhanced with Kalamata olives, capers, lemon, oregano, and paprika for authentic Mediterranean flavor. It’s a quick, healthy, one-pan meal perfect for family dinners.
Ingredients
- 1.5 lbs white fish fillets (cod, halibut, or tilapia)
- 1 medium red onion, sliced
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1/3 cup pitted Kalamata olives, halved
- 1 tablespoon capers (optional)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- In a large bowl, combine sliced onions, bell peppers, cherry tomatoes, minced garlic, olives, and capers. Drizzle with olive oil and season with oregano, paprika, salt, and pepper. Toss until evenly coated.
- Spread the vegetable mixture evenly across the bottom of the prepared baking dish. Place fish fillets on top of vegetables.
- Squeeze fresh lemon juice over the fillets and sprinkle with lemon zest. Add a final touch of salt, pepper, and oregano.
- Bake uncovered for 20-25 minutes, until fish is opaque and flakes easily with a fork.
- Remove from oven, garnish with chopped fresh parsley, and serve with lemon wedges.
Notes
- This dish is naturally gluten-free and dairy-free.
- Customize with seasonal vegetables for variation.
- For a heartier meal, serve over couscous or quinoa.
- Pat fish fillets dry before baking for better texture.
- Let the dish rest for 5 minutes after baking.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Family Dinner Ideas
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (approx. 4 oz fish)
- Calories: 280
- Sugar: N/A
- Sodium: N/A
- Fat: 12.5 g
- Saturated Fat: N/A
- Unsaturated Fat: N/A
- Trans Fat: N/A
- Carbohydrates: 8.5 g
- Fiber: N/A
- Protein: 35 g
- Cholesterol: N/A
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