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Easy Mediterranean Baked Fish

Easy Mediterranean Baked Fish for a Flavorful Weeknight Meal

Easy Mediterranean Baked Fish captures the vibrant essence of the cuisine, making it a perfect choice for weeknight dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 2 minutes
Total Time 32 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets cod, halibut, or sea bass Choose firm, flaky varieties for best results.
For the Marinade
  • 6 sprigs thyme, finely chopped Can substitute with dried thyme at a ratio of 1:3.
  • 3 sprigs rosemary, finely chopped Substitute with dried rosemary if preferred.
  • 1 tsp dried oregano Essential for Mediterranean flavor.
  • 2 tsp chopped or dried parsley Dried can be used in a pinch.
  • 4 cloves garlic, minced or chopped Increase or reduce as per taste.
  • 1 tsp lemon zest Can be omitted but enhances overall taste.
  • 1 tbsp fresh lemon juice Use bottled lemon juice if fresh isn't available.
  • 1 tbsp sweet chili sauce Can substitute with honey for a different flavor profile.
  • ½ tsp salt Adjust to taste.
  • ½ tsp black pepper Adjust to taste.
  • ¼ cup olive oil Can substitute with avocado oil for a different taste.
For the Veggies
  • 1 cup cherry tomatoes, halved Other tomatoes can be used if halved.
  • ½ cup pitted olives Any variety can be used based on preference.

Equipment

  • Oven
  • Baking Dish
  • mixing bowl
  • Measuring spoons
  • Cooking spoon
  • Knife
  • cutting board

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C). Pat the fish fillets dry with paper towels and prepare a greased baking dish.
  2. In a bowl, mix olive oil, lemon juice, sweet chili sauce, thyme, rosemary, oregano, parsley, lemon zest, garlic, salt, and pepper.
  3. Coat the fish fillets with half the marinade. Toss cherry tomatoes and olives with the remaining marinade.
  4. Spread the marinated tomatoes and olives in the baking dish. Nestle the fish fillets on top.
  5. Bake for 15-20 minutes until the fish is opaque and flakes easily.
  6. Let it rest for 1-2 minutes, then serve with juices from the dish.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 8gProtein: 22gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 300mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 40mgIron: 2mg

Notes

Check doneness early and ensure fillet thickness is uniform for even cooking. Marinate in advance for convenience.

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