ADVERTISEMENT
### **Instructions:**
#### **Step 1: Preheat the Oven**
Start by preheating your oven to **375°F (190°C)**. This temperature will ensure that the fish cooks through without drying out, while allowing the vegetables to become tender and flavorful.
#### **Step 2: Prepare the Fish Fillets**
Place your white fish fillets on a baking sheet or in a shallow baking dish. If using skin-on fish, place them skin-side down. Drizzle the fillets with **olive oil**, ensuring they are lightly coated.
#### **Step 3: Season the Fish**
Sprinkle the fish fillets with **minced garlic**, **dried oregano**, **dried thyme**, **paprika**, **salt**, and **black pepper**. Gently rub the seasoning into the fish, making sure it’s evenly distributed on all sides.
#### **Step 4: Add the Vegetables**
Scatter the **cherry tomatoes**, **Kalamata olives**, and **red onion** around the fish fillets. These Mediterranean staples not only add vibrant color but also infuse the fish with their rich, briny flavor as they bake.
#### **Step 5: Add Lemon Slices**
Place a few slices of **lemon** directly on top of the fish fillets. The citrus will add a lovely tang and infuse the fish with a fresh, zesty flavor while it bakes. You can also add some lemon slices around the vegetables for extra flavor.
#### **Step 6: Optional White Wine**
If you’re using **white wine**, pour it around the fish and vegetables. This will create a flavorful steam that helps keep the fish moist while baking, while adding a subtle depth of flavor to the dish.
#### **Step 7: Bake the Fish**
Place the baking sheet or dish in the preheated oven and bake for about **15-20 minutes**, or until the fish is opaque and flakes easily with a fork. The exact time will depend on the thickness of the fish fillets, so keep an eye on it to avoid overcooking.
#### **Step 8: Garnish and Serve**
Once the fish is cooked, remove it from the oven and garnish with fresh **parsley**. For an extra touch of brightness, serve the fish with **lemon wedges** on the side. These can be squeezed over the fish just before eating for an added burst of citrus flavor.
### **Why You’ll Love This Mediterranean Baked Fish Recipe**
1. **Healthy and Nutritious**: This dish is a great source of lean protein from the fish, while the Mediterranean ingredients—like olive oil, garlic, olives, and fresh herbs—are rich in healthy fats, antioxidants, and vitamins. It’s the perfect meal if you’re looking for something that’s both tasty and nourishing.
2. **Fresh and Flavorful**: The combination of **garlic, lemon, thyme, and oregano** gives this fish dish a refreshing, aromatic flavor profile. The addition of juicy tomatoes and salty olives enhances the Mediterranean theme and adds even more layers of flavor.
3. **Quick and Easy**: With just a handful of ingredients and minimal preparation, this dish is perfect for busy weeknights or even for a dinner party. It comes together in no time, and the oven does most of the work for you.
4. **Versatile**: This recipe works with a variety of fish, from delicate **tilapia** and **cod** to heartier varieties like **snapper** or **haddock**. You can also easily adjust the vegetables to suit your preferences—add some zucchini, bell peppers, or even artichokes for variety.
5. **One-Pan Wonder**: This recipe is incredibly easy to clean up, as everything is cooked on a single baking sheet or in a baking dish. That means less mess and more time enjoying your meal.
### **Tips for the Best Mediterranean Baked Fish**
– **Use Fresh Fish**: For the best results, try to use fresh fish fillets. Fresh fish will hold up better in the oven and have a more tender texture than frozen fillets.
– **Customize the Herbs**: Feel free to experiment with different herbs to suit your taste. Fresh **basil**, **rosemary**, or **sage** can all bring their own unique flavor to the dish.
– **Don’t Overcook the Fish**: Fish cooks quickly, and overcooking it can lead to a dry texture. Keep an eye on the fish as it bakes, and check for doneness after 15 minutes. The fish should be opaque and flake easily with a fork.
– **Serve with a Side**: This Mediterranean baked fish pairs wonderfully with a variety of sides. Serve it with a light **salad**, **roasted vegetables**, or even a portion of **quinoa** or **rice** to make it a more substantial meal.
### **Conclusion:**
This **Mediterranean baked fish** recipe is the epitome of healthy, flavorful, and simple cooking. The vibrant combination of fresh fish, citrusy lemon, briny olives, and fragrant herbs makes it a dish that captures the essence of Mediterranean cuisine—light yet satisfying, fresh yet full of flavor. Perfect for any occasion, whether you’re cooking for a busy weeknight or entertaining guests, this recipe will quickly become a favorite in your household. Give it a try and experience the taste of the Mediterranean in your very own kitchen!
ADVERTISEMENT
