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- 4 white fish fillets (such as cod or haddock) - 1 large zucchini, sliced into half-moons - 1 red bell pepper, chopped - 1 yellow bell pepper, chopped - 1 cup cherry tomatoes, halved - 1 red onion, cut into wedges - 4 cloves garlic, minced - 1/4 cup kalamata olives, pitted and halved - 2 tablespoons olive oil - 1 teaspoon dried oregano - 1 teaspoon dried basil - 1/2 teaspoon salt - 1/4 teaspoon black pepper - Juice of 1 lemon The main ingredients in this dish bring bright flavors and textures. The fish fillets serve as the star. Cod or haddock work well because they are mild and flaky. Fresh veggies add crunch and color. I love using zucchini, red and yellow peppers, cherry tomatoes, and red onion. Garlic gives a nice kick. Kalamata olives add a salty touch. The olive oil and herbs tie everything together. - Fresh parsley - Additional lemon zest Garnishes can elevate your dish. Fresh parsley offers a burst of color and freshness. A bit of lemon zest brightens the flavors even more. You can add these after cooking. They make your meal look and taste great! {{ingredient_image_1}} 1. Preheat the oven: Start by setting your oven to 400°F (200°C). This ensures your fish cooks evenly. 2. Arrange vegetables in the baking dish: Take a large baking dish and layer it with sliced zucchini, chopped red and yellow bell peppers, halved cherry tomatoes, and red onion wedges. This mix adds color and flavor. 1. Drizzle and season: Pour 2 tablespoons of olive oil over the veggies. Add minced garlic, oregano, basil, salt, and black pepper. Toss everything well to coat the vegetables nicely. 2. Add fish and olives: Make room in the center of the dish for the fish fillets. Place 4 white fish fillets, like cod or haddock, in this space. Season each fillet with salt and pepper. Drizzle fresh lemon juice on top and scatter kalamata olives around the fish. 3. Baking instructions: Cover the dish with foil and bake in the preheated oven for 15 minutes. After that, remove the foil and bake for an extra 10-15 minutes. Your fish should be cooked through and flaky when done. Finish by squeezing more lemon juice over the dish and garnish with fresh parsley before serving. To know when your fish is done, look for the flesh to be opaque. It should flake easily with a fork. Overcooking can make it dry, so check it around 25 minutes. Fresh ingredients are key. Always choose fish that smells clean and looks bright. Fresh fish has a firm texture. If you can, buy it the same day you cook. When slicing vegetables, keep them uniform in size. This helps them cook evenly. For the zucchini, cut half-moons about a quarter inch thick. For bell peppers, chop them into bite-sized pieces. This way, they blend well with the fish. To enhance flavors, sprinkle the vegetables with salt before cooking. Toss them in olive oil and spices. This helps to bring out their natural sweetness. Adding garlic boosts flavor too. Don't skip this step! Pro Tips Use Fresh Ingredients: Opt for the freshest fish and vegetables available to enhance the flavor and texture of the dish. Don’t Overcook the Fish: Keep a close eye on the fish; it should be flaky and opaque but not dry. Start checking for doneness at the 20-minute mark. Customize Your Vegetables: Feel free to add or substitute with seasonal vegetables like asparagus or artichokes to suit your taste. Experiment with Herbs: Try adding fresh herbs like dill or cilantro for a different flavor profile that complements the Mediterranean theme. {{image_2}} If you want to switch up the fish, there are great options. Instead of cod or haddock, try tilapia or snapper. Both have a mild taste and cook nicely. Salmon adds a richer flavor and a nice color. You can also use trout for a different texture. Just make sure the fish is fresh! You can change the vegetables based on what you have. Seasonal veggies work well. In summer, use eggplant or bell peppers. In fall, try root vegetables like carrots and squash. You can also add artichokes or asparagus for more Mediterranean flair. Mixing different colors makes the dish more appealing and tasty! Store your leftover baked fish in an airtight container. This keeps it fresh. Place it in the fridge. It lasts up to three days. Make sure to cool it first. You can keep the veggies with the fish. They also taste great later. To reheat fish, use the oven. Preheat it to 350°F (175°C). Place the fish in a baking dish. Add a splash of water or broth. This helps keep it moist. Cover with foil to trap steam. Heat for about 10 minutes. Check if it’s warm all the way through. Enjoy your meal without it drying out! Can I use frozen fish for this recipe? Yes, you can use frozen fish. Just make sure to thaw it first. Thawed fish cooks better and tastes great. If you cook it from frozen, it may take longer to bake. Adjust the time as needed to ensure the fish is fully cooked. How can I make this dish dairy-free? This recipe is naturally dairy-free! All the ingredients are plant-based. You don’t need to change anything. Just follow the steps as they are. Enjoy the fresh flavors without any dairy. What side dishes pair well with Mediterranean baked fish? Many side dishes work well. Here are some ideas: - A simple green salad with lemon dressing - Couscous or quinoa for a hearty grain - Roasted potatoes for a filling option - Grilled asparagus or green beans for a veggie boost These sides complement the fish and add variety to your meal. This blog post covered a simple and delicious Mediterranean baked fish recipe. We discussed key ingredients like white fish and fresh veggies, along with tips for perfect cooking. I shared variations to suit your taste, storage advice for leftovers, and answered common questions. Cooking can be fun and easy. Try this recipe to inspire your meals. You'll enjoy how fresh flavors come together. Remember, the right fish and vegetables can make a big difference!

One-Pan Mediterranean Baked Fish

A delicious and healthy baked fish dish with Mediterranean vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 4 fillets white fish (such as cod or haddock)
  • 1 large zucchini, sliced into half-moons
  • 1 medium red bell pepper, chopped
  • 1 medium yellow bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1 medium red onion, cut into wedges
  • 4 cloves garlic, minced
  • 0.25 cup kalamata olives, pitted and halved
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 1 medium lemon, juiced
  • to taste fresh parsley, chopped (for garnish)

Instructions
 

  • Preheat the oven to 400°F (200°C).
  • In a large baking dish or oven-safe pan, arrange the sliced zucchini, red and yellow bell peppers, cherry tomatoes, and red onion.
  • Drizzle the vegetables with olive oil, and sprinkle with minced garlic, oregano, basil, salt, and pepper. Toss to coat the vegetables evenly.
  • Make space in the center of the vegetables to place the fish fillets.
  • Season the fish fillets with salt, pepper, and a drizzle of lemon juice on top.
  • Scatter kalamata olives around and on top of the fish fillets.
  • Cover the baking dish with foil and place it in the preheated oven. Bake for 15 minutes.
  • Remove the foil and bake for an additional 10-15 minutes, or until the fish is cooked through and flaky.
  • Once done, remove the dish from the oven and give it a final squeeze of fresh lemon juice.
  • Garnish with chopped parsley before serving.

Notes

Serve with crusty bread for a complete meal.
Keyword baked, fish, healthy, Mediterranean, one-pan