Spanish Baked Fish
Elevate your weeknight dinner menu with this vibrant Spanish Baked Fish recipe, a Mediterranean-inspired dish that’s as healthy as it is flavorful. Tender white fish fillets, such as cod, haddock, or sea bass, are baked to perfection under a medley of sautéed red and yellow bell peppers, cherry tomatoes, kalamata olives, and capers, all infused with the bold flavors of smoked paprika, garlic, and oregano. A squeeze of fresh lemon juice brightens the dish, while a garnish of parsley adds a pop of freshness. Ready in just 40 minutes, this easy one-pan meal pairs beautifully with crusty bread or fluffy rice, making it a perfect choice for busy weeknights or casual entertaining. Whether you’re craving clean-eating comfort or simply want to savor the taste of the Mediterranean, this baked fish recipe is a must-try!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or sea bass)
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 1 large red bell pepper, thinly sliced
- 1 large yellow bell pepper, thinly sliced
- 1 medium onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 2 tablespoons capers
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium lemon, juiced
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Pat the fish fillets dry with paper towels and set them aside.
In a large skillet over medium heat, add 2 tablespoons of olive oil. Sauté the minced garlic until fragrant, about 1 minute.
Add the sliced red and yellow bell peppers, onion, and cherry tomatoes to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the kalamata olives, capers, smoked paprika, oregano, salt, and black pepper. Cook for another 1-2 minutes to combine the flavors.
In a baking dish, drizzle the remaining 1 tablespoon of olive oil and spread it evenly. Lay the fish fillets in the dish.
Squeeze the lemon juice over the fish fillets.
Top the fish with the cooked vegetable mixture, spreading it evenly to cover the fillets.
Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the dish from the oven and garnish with fresh parsley before serving.
Serve immediately with crusty bread or a side of rice for a complete meal.
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.6 g | 92% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 4918 mg | 214% | |
| Total Carbohydrate | 54.5 g | 20% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 24.9 g | ||
| Protein | 89.3 g | 179% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 291 mg | 22% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2700 mg | 57% | |
*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.
