Mediterranean Baked Fish
Introduction
If you crave a main dish that’s healthy, vibrant, and bursting with flavor, Mediterranean Baked Fish is your answer. Its blend of fresh vegetables, zesty lemon, briny olives, and delicate white fish delivers a show-stopping meal with minimal effort but maximum satisfaction. Ideal for busy nights or dinner parties, this is a crowd-pleaser that brings the sunshine of the Mediterranean to your table.
Why Mediterranean Baked Fish Shines
What sets this recipe apart is its focus on simplicity and taste. Freshness is key—juicy tomatoes, crisp bell peppers, and olive oil create a saucy base for tender, flaky fish, while the bright aroma of lemon and herbs ties everything together. It’s naturally gluten-free, protein-packed, and leaves you feeling satisfied but never heavy.
Prepping Veggies the Easy Way
This dish is all about vibrant veggie medleys. Chopping onions, peppers, and tomatoes can be time-consuming—but with the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper, ingredient prep is lightning fast and perfectly uniform, ensuring even cooking and a pleasing presentation.
Arrange your sliced veggies in a shallow baking dish, drizzle with olive oil, and season generously with dried oregano, salt, and cracked black pepper.
Building Layers of Mediterranean Flavor
Lay your center-cut white fish fillets (such as cod, haddock, or sea bass) over the prepared vegetables. Top with sliced lemon, halved olives, and a sprinkle of capers for a punch of flavor. A quick mist of oil from the TrendPlain 16oz/470ml Olive Oil Sprayer for Cooking helps the fish stay moist and gives the dish a beautiful gloss.
Add a little white wine or vegetable broth around the edges to infuse flavor and create a light sauce as the dish bakes.
Easy Baking and Stress-Free Serving
To keep cleanup easy, line your baking dish with Reynolds Kitchens Brown Parchment Paper Roll. This prevents sticking and helps with transfer, so presentation is flawless.
After baking, use a wide spatula or soft-edge utensil—like the Homaxy 100% Cotton Waffle Weave Kitchen Dish Cloths—to move the delicate fillets onto plates for serving. (These soft dish cloths double as eco-friendly trivets and help avoid scratching your dishware.)
Serving Suggestions & Make-Ahead Tips
Mediterranean Baked Fish pairs beautifully with herbed couscous, a warm crusty baguette, or a simple salad. Make it ahead: assemble everything a few hours in advance, then bake just before guests arrive for a fresh, effortless dinner.
Leftovers? Store in Rubbermaid Brilliance Food Storage Containers—their airtight seal keeps fish perfectly fresh and flavorful for the next day’s lunch.
Nutritional Information and Serving Size
This recipe yields 4 generous portions. Each serving provides about 250–300 calories, 30 grams of protein, and plenty of antioxidant-rich vegetables. Low in carbs and saturated fat, it suits a variety of diets and keeps you fueled and satisfied.
Mediterranean Baked Fish at a Glance
Mediterranean Baked Fish is quick, healthy, and absolutely bursting with flavor from vibrant veggies, briny olives, lemon, and tender fish. With a handful of smart kitchen tools, you’ll achieve perfect prep, minimal mess, and a dish that’s sure to impress.
Ingredients
Instructions
- Preheat oven to 400°F (200°C). Line a baking dish with a sheet of Reynolds Kitchens Brown Parchment Paper Roll for easy cleanup.
- Use the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper to slice the onions, bell peppers, and tomatoes, placing them in an even layer in the baking dish.
- Drizzle vegetables with olive oil, season with oregano, salt, and pepper. Toss lightly to coat.
- Lay fish fillets on top of vegetables. Drizzle with a little extra oil using the TrendPlain 16oz/470ml Olive Oil Sprayer for Cooking. Top with lemon slices, olives, and optional capers.
- Pour wine or broth around the edges to avoid washing off seasonings.
- Bake uncovered for 18–22 minutes, or until fish flakes easily with a fork and vegetables are tender.
- Garnish with freshly chopped parsley, and serve immediately. Store leftovers in Rubbermaid Brilliance Food Storage Containers for easy lunches or meal prep.
Cook and Prep Times
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
