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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish That'll Brighten Your Weeknight Dinner

This Mediterranean Baked Fish is a flavorful and healthy weeknight dinner option, combining flaky fish with vibrant vegetables and a zesty marinade.
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Prep Time 15 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Flaky white fish (cod, tilapia, or halibut)
For the Marinade
  • 1/4 cup Extra virgin olive oil
  • 1 tablespoon Fresh thyme (or dried)
  • 1 tablespoon Fresh rosemary
  • 1 teaspoon Dried oregano (or Italian seasoning)
  • 3 cloves Garlic (minced)
  • 1 teaspoon Fresh lemon zest
  • 2 tablespoons Fresh lemon juice
  • 1 tablespoon Sweet chili sauce Optional
  • to taste Salt and black pepper
For the Base
  • 2 cups Cherry tomatoes Can substitute with diced bell peppers or zucchini
  • 1/2 cup Pitted olives Can substitute with capers

Equipment

  • Baking dish
  • Whisk
  • Medium Bowl
  • Paper Towels

Method
 

Step-by-Step Instructions for Mediterranean Baked Fish
  1. Preheat your oven to 400°F (200°C).
  2. Pat the fish fillets dry with paper towels.
  3. In a medium bowl, whisk together olive oil, lemon juice, sweet chili sauce, thyme, rosemary, oregano, minced garlic, lemon zest, salt, and black pepper.
  4. Coat the fish fillets with half of the marinades; toss cherry tomatoes and olives with the remaining marinade.
  5. Spread the marinated cherry tomatoes and olives in a greased baking dish, then place the coated fish fillets on top.
  6. Bake for 15-20 minutes until the fish flakes easily with a fork.
  7. Let the dish rest for about 5 minutes before serving.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 8gProtein: 25gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 13gCholesterol: 65mgSodium: 200mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1mg

Notes

Ensure fish fillets are of uniform thickness for even cooking. Marinate in advance for better flavor. Use fresh ingredients for the best results. Feel free to customize with your favorite vegetables.

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