🐟 Mediterranean Baked Fish with Vegetables
🌟 Ingredients
For the Fish & Marinade:
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White fish fillets (cod, tilapia, or haddock) – 4 pieces (about 500 g)
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Olive oil – 3 tbsp
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Lemon juice – 2 tbsp (plus extra for serving)
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Garlic – 3 cloves, minced
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Dried oregano – 1 tsp
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Paprika – 1 tsp
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Salt – ½ tsp (or to taste)
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Black pepper – ½ tsp
For the Vegetables:
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Cherry tomatoes – 1 cup, halved
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Red onion – 1 medium, sliced
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Bell peppers (red, yellow, green) – 2, sliced
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Zucchini – 1 medium, sliced
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Kalamata olives – ½ cup (pitted)
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Feta cheese – ½ cup, crumbled (optional but recommended)
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Fresh parsley – 2 tbsp, chopped (for garnish)
👩🍳 Instructions
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Preheat the oven:
Set your oven to 200°C (400°F). -
Prepare the marinade:
In a small bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and black pepper. -
Marinate the fish:
Place the fish fillets on a plate and brush them generously with the marinade. Let sit for 10–15 minutes while you prep the vegetables. -
Assemble the baking dish:
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In a large baking dish, spread the sliced bell peppers, zucchini, onion, and cherry tomatoes.
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Drizzle with a little olive oil, sprinkle with a pinch of salt and pepper, and toss to coat.
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Add the fish:
Place the marinated fish fillets on top of the vegetable bed.
Scatter olives and (if using) feta cheese over the top. -
Bake:
Bake uncovered for 18–22 minutes, or until the fish flakes easily with a fork and vegetables are tender. -
Garnish & serve:
Squeeze extra lemon juice over the baked fish, sprinkle with chopped parsley, and serve hot.
🍽️ Serving Suggestions
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Serve with warm pita bread or crusty whole-grain bread.
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Pair with herbed couscous, quinoa, or brown rice.
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Add a side of tzatziki or plain Greek yogurt for extra Mediterranean flavor.
💡 Tips
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Don’t overbake — fish cooks quickly and stays moist if you pull it out as soon as it flakes.
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For a spicier version, add a pinch of red pepper flakes.
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You can substitute other firm white fish like snapper or seabass.