Marinated Mediterranean Fish Fillets
Elevate your dinner table with these Marinated Mediterranean Fish Fillets, a delightful blend of fresh, wholesome ingredients and vibrant flavors. Perfectly tender white fish fillets—such as cod, tilapia, or sea bass—are infused with a zesty marinade of olive oil, lemon juice, garlic, and herbs like parsley, dill, and oregano. Enhanced by the natural sweetness of roasted cherry tomatoes and red onions, this oven-baked dish is both light and satisfying. Ready in just 35 minutes, this healthy and flavorful recipe is ideal for weeknight meals or casual entertaining. Serve these Mediterranean-style fish fillets with a crisp green salad, roasted vegetables, or a fluffy rice pilaf for a stunning, restaurant-quality meal you'll love. Packed with flavor and nutrition, this dish is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod, tilapia, or sea bass)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 minced Garlic cloves
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Cherry tomatoes
- 0.5 sliced Red onion
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a large bowl, whisk together olive oil, lemon juice, minced garlic, parsley, dill, oregano, salt, and black pepper.
Place the fish fillets in a shallow dish and pour the marinade over them. Ensure each fillet is evenly coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for best results.
Preheat your oven to 375°F (190°C).
Arrange the marinated fish fillets on a parchment-lined baking sheet. Scatter cherry tomatoes and sliced red onion around the fillets.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the fish from the oven and garnish with additional fresh parsley if desired.
Serve warm with your choice of sides, such as a simple green salad, roasted vegetables, or a rice pilaf.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 580 mg | 25% | |
| Total Carbohydrate | 3.4 g | 1% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 1.3 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 7.5 mcg | 37% | |
| Calcium | 47 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 580 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
