Mediterranean Diet Baked Fish with Vegetables
Indulge in the vibrant flavors of the Mediterranean with this healthy and delicious recipe for Mediterranean Diet Baked Fish with Vegetables. Perfectly marinated white fish fillets, like cod, halibut, or sea bass, are layered atop a colorful medley of cherry tomatoes, zucchini, red bell peppers, and red onions, infused with the rich tastes of olive oil, lemon juice, garlic, and oregano. Topped with briny Kalamata olives and capers, this oven-baked dish is as nutritious as it is flavorful, showcasing heart-healthy ingredients and minimal prep time. Garnished with fresh parsley and lemon slices, this light yet satisfying entrée pairs wonderfully with a side of quinoa or crusty bread, making it an ideal choice for weeknight dinners or refined entertaining. Keywords: Mediterranean baked fish, healthy fish recipe, Mediterranean diet vegetables, oven-baked fish recipe.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (cod, halibut, or sea bass)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 cloves Garlic cloves, minced
- 1 cup Cherry tomatoes, halved
- 1 medium Zucchini, sliced
- 1 medium Red bell pepper, sliced
- 1 medium Red onion, sliced
- 0.5 cup Kalamata olives, pitted and sliced
- 2 tablespoons Capers
- 0.25 cup Fresh parsley, chopped
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon, sliced for garnish
Instructions
Preheat your oven to 400°F (200°C).
Place the fish fillets in a shallow dish and drizzle with 1 tablespoon of olive oil and lemon juice. Allow them to marinate while you prepare the vegetables.
In a large baking dish, combine the cherry tomatoes, zucchini, red bell pepper, and red onion. Drizzle with the remaining 2 tablespoons of olive oil and sprinkle with minced garlic, oregano, salt, and pepper. Toss to coat evenly.
Arrange the marinated fish fillets on top of the vegetables in the baking dish. Scatter the sliced Kalamata olives and capers over the fish and vegetables.
Bake in the preheated oven for 20-25 minutes, until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.
Remove from the oven and garnish with freshly chopped parsley and lemon slices.
Serve hot and enjoy this healthy Mediterranean dish!
Nutrition Facts
Calories |
1177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.8 g | 92% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 4960 mg | 216% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 20.4 g | ||
| Protein | 91.0 g | 182% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 426 mg | 33% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3326 mg | 71% | |
*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.
