Description
Welcome, fellow food enthusiasts! If you’re on a quest for something delicious yet simple, then let me introduce you to Mediterranean Baked Fish. This vibrant dish is not just a feast for the eyes; it’s also a flavorful escape that will transport you straight to the Mediterranean coast.
Ingredients
Scale
- 2 fish fillets (mackerel, tilapia, cod, etc.)
- 6 sprigs fresh thyme, chopped
- 3 sprigs rosemary, chopped
- 1 tsp dried oregano
- 2 tsp parsley (chopped or dried)
- 4 garlic cloves (minced or 2 tsp paste)
- 1 tsp fresh basil (optional)
- 1 tsp lemon zest
- 1 tbsp lemon juice
- 1 tbsp sweet chili sauce
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup olive oil
- 1 cup cherry tomatoes
- ½ cup pitted olives
- 1 medium onion, diced
- 1 zucchini, diced
Instructions
- Preheat your oven to 400°F (200°C) and lightly grease a baking dish.
- In a bowl, mix all the ingredients except the fish and vegetables to create a marinade.
- Rub the marinade generously over both sides of the fish fillets. Reserve about ½ tablespoon for the vegetables.
- Toss the cherry tomatoes, olives, onion, and zucchini in the reserved marinade until evenly coated.
- Spread the vegetables in the bottom of the baking dish and place the marinated fish on top. Pour any remaining marinade over the fish.
- Bake on the middle rack at 400°F for about 15 minutes or until the fish is flaky and cooked through (internal temperature should reach 145°F).
- Let rest for 5 minutes before serving.
Notes
- Serve with a side of rice or crusty bread for a complete meal.
- Feel free to adjust the vegetables based on your preference.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 350
- Sugar: 3g
- Sodium: 450mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg