Mediterranean Baked Fish with Vegetables: A Flavorful, Healthy Dinner
Looking for a simple, nutritious, and delicious meal that transports your taste buds straight to the Mediterranean? This Mediterranean Baked Fish with Vegetables recipe is perfect for weeknight dinners, meal prep, or a healthy dinner party option. With tender, flaky fish and vibrant, roasted vegetables, it’s a meal that’s as beautiful as it is flavorful.
Why You’ll Love This Recipe
-
Healthy & Light: Packed with lean protein, heart-healthy olive oil, and nutrient-rich vegetables.
-
One Pan Wonder: Everything bakes together, making cleanup a breeze.
-
Bursting with Flavor: Fresh herbs, lemon, and a hint of garlic bring classic Mediterranean flavors to life.
-
Customizable: Swap vegetables or fish according to season and preference.
Ingredients
For the Fish and Vegetables:
-
4 fillets of white fish (cod, sea bass, or tilapia)
-
1 red bell pepper, sliced
-
1 yellow bell pepper, sliced
-
1 zucchini, sliced
-
1 red onion, cut into wedges
-
12 cherry tomatoes, halved
-
3 cloves garlic, minced
-
3 tablespoons olive oil
-
1 lemon, sliced
-
Salt and pepper, to taste
-
1 teaspoon dried oregano or thyme
-
Fresh parsley or basil, for garnish
Instructions
1. Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper or lightly grease it with olive oil.
2. Prepare the Vegetables
In a large bowl, combine bell peppers, zucchini, red onion, cherry tomatoes, and garlic. Drizzle with olive oil, sprinkle with salt, pepper, and dried oregano. Toss until evenly coated.
3. Arrange on the Baking Tray
Spread the vegetables evenly on the tray. Place the fish fillets on top, skin side down if applicable. Season the fish with salt, pepper, and a little olive oil. Lay lemon slices over the fillets for added zest.
4. Bake
Bake in the preheated oven for 20–25 minutes, or until the fish is cooked through and flakes easily with a fork. The vegetables should be tender and slightly caramelized.
5. Serve
Garnish with fresh parsley or basil. Serve hot with crusty bread, quinoa, or a side of couscous for a full Mediterranean experience.
Tips for the Perfect Mediterranean Baked Fish
-
Choose Fresh Fish: Fresh, firm fillets make the biggest difference in flavor and texture.
-
Don’t Overcrowd the Pan: Make sure vegetables are spread in a single layer for even roasting.
-
Add a Splash of White Wine: Pour a few tablespoons over the fish before baking for a subtle depth of flavor.
-
Make it Spicy: Add a pinch of red pepper flakes if you like a little heat.
Why This Dish Works
Mediterranean cuisine is famous for its balance — fresh vegetables, healthy fats, and lean protein come together effortlessly. Baking the fish with vegetables not only locks in moisture but also allows flavors to meld naturally. This meal is perfect for a healthy diet, impressing guests, or simply enjoying a comforting, wholesome dinner.
Final Thoughts
With minimal prep, one pan, and a burst of flavors, Mediterranean Baked Fish with Vegetables is a recipe you’ll want to keep in your weekly rotation. It’s light, delicious, and leaves you feeling nourished without sacrificing taste.
Serve it with a glass of crisp white wine or sparkling water with lemon — and enjoy a little Mediterranean sunshine at your dining table.
0 comments:
Post a Comment