Savor the Flavor of Mediterranean Baked Fish Tonight

Mediterranean Baked Fish is a healthy, gluten-free dish filled with fresh ingredients and omega-3s.

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Prep Time 10

Cook Time 30

Resting Time 5

Total Time 45

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish substitute with salmon or trout if desired

For the Veggies

2 cups Tomatoes seasonal enhances flavor
1 medium Onion thinly sliced
1 medium Bell Pepper can substitute zucchini or asparagus

For the Flavoring

3 cloves Garlic minced
1 whole Lemon sliced
3 tablespoons Olive Oil can substitute with canola oil
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme
to taste Salt
to taste Pepper

For Garnish

1/4 cup Fresh Parsley optional

Equipment

9x13-inch baking dish

Method

Preparation Steps

Preheat your oven to 400°F (200°C).
Lightly grease a 9×13-inch baking dish with olive oil.
Layer sliced tomatoes, onion, and bell pepper in the baking dish.
Pat the fish fillets dry and season with salt, pepper, oregano, and thyme. Place them over the vegetables.
Sprinkle minced garlic over the fish.
Drizzle olive oil over the dish.
Top with fresh lemon slices.
Cover the dish with aluminum foil and bake for 20 minutes.
Uncover and bake for an additional 5-10 minutes until the fish flakes easily.
Let the dish rest for a few minutes and garnish with fresh parsley before serving.

Nutrition

Serving: 1fillet with veggiesCalories: 300kcalCarbohydrates: 10gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 10IUVitamin C: 30mgCalcium: 4mgIron: 6mg

Notes

Use fresh ingredients for the best flavor. Adjust seasoning to taste.

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