Introduction
Mediterranean Baked Fish is a **light, healthy, and flavorful dish** that combines **fresh white fish, vibrant vegetables, and a zesty lemon sauce**. This easy one-pan meal is perfect for a nutritious and delicious dinner.
Ingredients
For the Fish:
- 4 white fish fillets (such as cod, sea bass, or halibut)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- ½ teaspoon red pepper flakes (optional, for spice)
- Salt & black pepper to taste
For the Vegetables:
- 1 zucchini, sliced
- 1 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives (optional, for a briny touch)
- 1 small lemon, thinly sliced
For the Sauce:
- 3 tablespoons olive oil
- Juice of 1 lemon
- ½ teaspoon Dijon mustard
- ½ teaspoon honey
- ½ teaspoon salt
- ¼ teaspoon black pepper
For Garnish:
- Fresh dill or parsley, chopped
- Lemon wedges for serving
Instructions
1. Preheat & Prep:
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
2. Season the Fish:
- Pat the fish fillets dry and rub them with olive oil, garlic, oregano, paprika, red pepper flakes, salt, and black pepper.
3. Assemble the Dish:
- Arrange the sliced zucchini, red onion, cherry tomatoes, and olives in the baking dish.
- Nestle the seasoned fish fillets among the vegetables.
- Top each fillet with thin lemon slices.
4. Make the Sauce:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
- Drizzle over the fish and vegetables.
5. Bake:
- Bake uncovered for 18-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
6. Serve & Garnish:
- Remove from the oven and sprinkle with fresh dill or parsley.
- Serve with extra lemon wedges for a zesty touch.
History
Mediterranean cuisine is known for its **fresh ingredients and heart-healthy benefits**. This **baked fish dish** originates from **coastal Mediterranean regions**, where seafood is a staple. The combination of **olive oil, herbs, and citrus** is a classic way to bring out the natural flavors of the fish.
Benefits
- Rich in Omega-3s: White fish is an excellent source of heart-healthy omega-3 fatty acids.
- High in Protein: Keeps you full and supports muscle health.
- Loaded with Antioxidants: Tomatoes, olives, and zucchini provide essential vitamins.
- Low in Calories: A perfect light and nutritious meal.
Nutrition
Per serving (approximate values):
- Calories: 320 kcal
- Protein: 35g
- Carbohydrates: 10g
- Fat: 16g
Lovers
This dish is **perfect for seafood lovers, health-conscious eaters, and anyone who enjoys Mediterranean flavors**. It’s easy to prepare, yet elegant enough for a dinner party.
Conclusion
**Mediterranean Baked Fish** is a **simple, delicious, and nutritious** dish that brings together the best of Mediterranean cuisine. Whether you’re cooking for yourself or loved ones, this flavorful fish dish is a **must-try!**
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