Craving a dish that brings the sunny Mediterranean right to your dinner table? This Mediterranean fish bake is vibrant and packed with flavors that will transport you to coastal shores. It’s perfect for those busy weeknights when you want something healthy, delicious, and straightforward.
Imagine tender fish fillets infused with the bold tastes of olives, tomatoes, and herbs, baked to perfection. This recipe highlights the natural flavors of fresh ingredients while being quick and easy to prepare. You’ll want to make this again and again.
Experience the Essence of the Mediterranean
Transform your dining experience with a dish that embodies the vibrant spirit of the Mediterranean.
This baked fish recipe is more than just a meal; it’s a taste of sunshine on a plate.
Each element comes together to create a delightful symphony of flavors that will transport you straight to coastal shores.
The Heart of the Dish: Fresh Ingredients
At the core of this Mediterranean baked fish are fresh, wholesome ingredients.
Tender white fish fillets serve as the perfect canvas, complemented by juicy cherry tomatoes and colorful bell peppers.
Add in some pitted olives for a salty kick, and aromatic herbs to enhance the dish’s bright flavor profile.
Cooking Techniques for Perfection
One of the secrets to achieving that coveted flaky texture lies in the baking method.
By layering the vegetables and fish, and drizzling everything with olive oil, the flavors meld beautifully as it bakes.
Covering the dish with foil during the initial baking time ensures that the fish retains moisture, resulting in a succulent bite every time.
A Feast for the Eyes and the Palate
Presentation plays an important role in this Mediterranean dish.
Served in a rustic ceramic baking dish, the vibrant colors of the fish and vegetables create an inviting and appetizing appearance.
Sprinkling fresh parsley on top before serving adds a touch of brightness, making it as pleasing to the eyes as it is to the taste buds.
Versatile Pairings
This Mediterranean baked fish is incredibly versatile when it comes to side dishes.
Pair it with crusty bread for a satisfying meal that’s perfect for soaking up the juices.
Alternatively, serving it over a bed of rice will create a filling dish that complements the lightness of the fish.
Nutritional Benefits
Not only is this dish bursting with flavor, but it also provides a balanced meal option.
With a good source of protein from the fish and an array of vitamins from the vegetables, you can enjoy a hearty meal that’s good for you.
At around 280 calories per serving, it’s a guilt-free indulgence that satisfies without compromising health.
Delicious and Healthy Mediterranean Fish Bake Recipe
This Mediterranean fish bake is a delightful combination of flaky white fish, fresh vegetables, and zesty Mediterranean spices. Each bite offers a burst of flavors, with the juicy tomatoes and aromatic herbs complementing the fish beautifully.
Ingredients
- 4 fillets of white fish (like cod or halibut)
- 2 cups cherry tomatoes, halved
- 1 cup bell peppers, sliced
- 1/2 cup pitted olives, sliced
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: In a large baking dish, spread the halved cherry tomatoes and sliced bell peppers evenly on the bottom.
- Season the Fish: Place the fish fillets on top of the vegetables. Drizzle with olive oil, and sprinkle with minced garlic, oregano, thyme, salt, and pepper.
- Add Olives: Scatter the sliced olives over the fish and vegetables.
- Bake: Cover the dish with foil and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove from the oven and garnish with fresh parsley if desired. Serve hot with crusty bread or over rice.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 15g
- Protein: 25g
- Carbohydrates: 8g