Mediterranean Baked Fish: A Healthy and Delicious Dinner Option
Enjoy this Mediterranean baked fish recipe that combines fresh ingredients for a light and flavorful meal. Perfect for busy weeknights or a special gathering, this dish brings the vibrant tastes of the Mediterranean right to your table.
Why Make This Recipe
You should try this Mediterranean baked fish for several reasons. First, it’s simple to prepare, making it a great choice for both novice and experienced cooks. The combination of fresh fish, juicy tomatoes, and aromatic herbs offers a delightful taste while providing plenty of health benefits. Packed with protein and healthy fats, this meal can easily fit into a balanced diet. Plus, it requires minimal clean-up since everything bakes in one dish!
How to Make Mediterranean Baked Fish
Ingredients
- Cod or tilapia fillets
- Lemon
- Cherry tomatoes
- Black olives
- Garlic
- Oregano
- Olive oil
- Fresh parsley
- Crusty bread (optional)
Step by Step
- Preheat your oven to 400°F (200°C).
- Place the fish fillets in a baking dish.
- Layer the fish with slices of lemon, halved cherry tomatoes, and black olives.
- Sprinkle minced garlic and oregano on top of the fish.
- Drizzle olive oil over the dish for added flavor.
- Bake for 20-25 minutes until the fish is cooked through and flaky.
- Once baked, garnish with fresh parsley before serving.
- Optionally, enjoy with a piece of crusty bread for a heartier meal.
How to Serve Mediterranean Baked Fish
Serve your Mediterranean baked fish hot from the oven. Pair it with a side salad or roasted vegetables for a balanced meal. This dish also tastes great with a glass of white wine, making it ideal for special occasions or family dinners.
How to Store Mediterranean Baked Fish
If you have leftovers, store them in an airtight container in the refrigerator for up to three days. Reheat gently in the oven or microwave before enjoying again. For longer storage, you can freeze the baked fish, though it’s best to eat it fresh.
Tips to Make Mediterranean Baked Fish
- Make sure the fish is fresh. Fresh ingredients enhance the dish’s flavor.
- Adjust the herbs and spices to your liking. For a spicy kick, add red pepper flakes.
- Feel free to swap out the fish for another type, like salmon or snapper, if desired.
Variation
Consider adding other vegetables, such as bell peppers or zucchini, to the dish for extra nutrition and flavor. You can also use different olives or add capers for a unique taste.
FAQs
1. Can I use frozen fish for this recipe?
Yes, you can use frozen fish, but make sure to thaw it completely before cooking for even results.
2. What can I serve with Mediterranean baked fish?
This dish pairs well with a side salad, roasted potatoes, or steamed vegetables for a complete meal.
3. How do I know when the fish is cooked?
The fish is done when it flakes easily with a fork and reaches a safe internal temperature of 145°F (63°C) according to USDA food safety guidelines.
Now, gather your ingredients and enjoy making this tasty Mediterranean baked fish at home! For more quick and healthy recipes, check out this high-protein chicken salad or this delicious crispy garlic chicken fried rice.
Mediterranean Baked Fish
Ingredients
Main Ingredients
- 4 fillets Cod or tilapia fillets Fresh fish enhances the flavor
- 1 large Lemon Sliced
- 1 cup Cherry tomatoes Halved
- 1/2 cup Black olives Sliced or whole
- 3 cloves Garlic Minced
- 1 teaspoon Oregano Dried
- 2 tablespoons Olive oil For drizzling
- 2 tablespoons Fresh parsley Chopped, for garnish
- 1 loaf Crusty bread Optional, for serving
Instructions
Preparation
- Preheat your oven to 400°F (200°C).
- Place the fish fillets in a baking dish.
- Layer the fish with slices of lemon, halved cherry tomatoes, and black olives.
- Sprinkle minced garlic and oregano on top of the fish.
- Drizzle olive oil over the dish for added flavor.
Cooking
- Bake for 20-25 minutes until the fish is cooked through and flaky.
- Once baked, garnish with fresh parsley before serving.