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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, vibrant veggies, and fresh herbs takes you straight to the Mediterranean coast.
Why you'll love this dish
This meal works great for quick weeknight dinners or healthy eating. You'll enjoy how the tender fish pairs with sweet cherry tomatoes, salty olives and capers, and tangy 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) giving you protein-packed goodness.
- Cherry tomatoes: 1 cup, cut in half for natural sweetness.
- Black olives: 1/2 cup, pitted and sliced for salty goodness.
- Capers: 1/4 cup, drained for a tangy kick.
- Lemon: 1, thinly sliced to brighten everything up.
- Red onion: 1 small one, thinly sliced for some crunch.
- Herbs: Fresh parsley, basil and dill for that Mediterranean touch.
- 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.
Simple preparation guide
- Get your oven hot
- Turn your oven to 375°F (190°C).
- Fix up the fish
- Season fish fillets with salt and pepper on both sides.
- Put it all together
- Pour some olive oil in a baking dish and spread the minced garlic around. Place fish fillets down and surround them with cherry tomatoes, olives, capers and red onions. Top with lemon slices.
- Bake it
- Drizzle a bit more olive oil on top and bake uncovered for 15-20 minutes, until fish turns opaque and flakes easily with a fork.
- Finish it off
- Sprinkle fresh parsley, basil and dill after cooking. Serve right away.
Perfect pairings
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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Clever tweaks and ideas
- Switch up your fish: Try salmon or halibut for something different.
- Toss in more veggies: Add zucchini or bell peppers for extra color.
- Spicy version: Throw 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 your ingredients beforehand for super quick cooking.
Frequently Asked Questions
- → What's the best fish for this dish?
- Cod, sea bass, or snapper work great. Go for firm fillets that won’t fall apart during baking.
- → How can I tell if the fish is done?
- When the fish turns opaque and flakes easily with a fork, it's ready. The meat should look pearly and break apart cleanly.
- → Can I make this ahead of time?
- It's best served right after baking. But you can prep the veggies and seasoning earlier to save time.
- → What pairs well with this meal?
- White rice, crispy bread, or a fresh green salad fit perfectly. Oven-baked potatoes or grilled veggies also make great sides.
- → How should I store leftovers?
- Keep leftovers in the fridge for up to 2 days. Warm them up gently in the oven to avoid drying out the fish.