This Mediterranean Baked Fish has a tender and flaky texture. We prepare this baked fish with firm white fish fillets, olive oil, fresh lemon juice, garlic, cherry tomatoes, onions, bell peppers, black olives, oregano, thyme, paprika, salt, and black pepper. This baked fish contains approximately 320 calories and high-quality protein. We make this baked fish in about 40 minutes with simple oven baking. This Mediterranean Baked Fish is ideal for clean eating, Mediterranean diet plans, weight management meals, family lunches, light dinners, and nutrient-dense balanced diets. We can refrigerate this baked fish for more than three days and freeze it for nearly two months, so you can prepare it earlier. You can serve this Mediterranean Baked Fish with quinoa bowls, Greek salad, roasted vegetables, cauliflower rice, or lemon herb couscous.
STATISTICAL OVERVIEW:
- Cuisine: Mediterranean
- Prep Duration: 15 minutes
- Caloric Count: 320 kcal
- Diet: Mediterranean, High-Protein, Low-Carb
- Course: Main Course
- Cook Duration: 25 minutes
- Portion size: 1 fish fillet
- Cooking mode: Oven
- Overall yields: 4
- Level of Difficulty: Easy
- Overall Duration: 40 minutes
TOOLS:
- Baking dish
- Aluminum foil
- Bowl
- Sharp knife
- Cutting board
- Spoon
INGREDIENTS:
- 4 pieces of white fish fillets
- 3 tbsp Olive oil
- 4 cloves of garlic
- 2 pieces Lemon
- 1 cup Cherry tomatoes
- 1 medium Onion
- 1 Bell pepper
- Half a tsp. Black pepper
- 1/3 cup Black olives
- 2 tbsp Fresh parsley
- 1 tsp Dried oregano
- One teaspoon of thyme
- Salt, one teaspoon
- One tsp Paprika
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
WHITE FISH:
- We use white fish to create a flaky and protein-rich foundation for this recipe. As a replacement, you can use cod, tilapia, haddock, or sea bass.
OLIVE OIL:
- Olive oil is used to deliver healthy fats and a rich Mediterranean flavor to the fish. Alternatively, you can use avocado oil or butter.
LEMON:
- We use lemon to provide tartness and balance to this baked fish. As another option, lime juice can be used.
CHERRY TOMATOES:
- Cherry tomatoes are utilized to give juiciness and vibrant color. Alternatively, you can use diced regular tomatoes or grape tomatoes.
BLACK OLIVES:
- We include black olives to improve the Mediterranean taste and give a salty flavor. As an alternative, green olives or capers could be utilized.
FRESH PARSLEY:
- Fresh parsley is used to provide a bright texture and freshness to the fish. Instead, you may use cilantro or dill for a different herbal profile.
INSTRUCTIONS:
- Warm the empty oven to 200°Celcius and coat a dish with olive oil.
- Keep the cherry tomatoes, onion, & bell pepper at the base.
- Arrange the fish fillets on the surface of the veggies.
- We uniformly drizzle the lemon juice and olive oil on the fish.
- Include the paprika, garlic, pepper, oregano, salt, and thyme.
- Distribute the lemon slices and olives around the fish.
- Bake for about twenty minutes or so after wrapping with foil.
- Bring off the foil and bake till it becomes flaky, for about seven minutes.
- Serve this baked fish warm with fresh parsley.
TIPS:
- Avoid baking the fish for an extra time to retain its moist & soft texture.
- Include a small amount of white wine to make this baked fish.
- You can marinate the fish for about twenty minutes for a deep and strong flavor.
- We utilize fresh herbs to make a powerful Mediterranean aroma.
SERVING SUGGESTIONS:
FRESH SIDES:
- Steamed white rice
- Simple green salad
- Buttered boiled potatoes
- Plain couscous
- Sautéed seasonal vegetables
LIGHT SIDES:
- Cucumber salad
- Lemon-dressed lettuce
- Steamed broccoli
- Olive oil rice
- Fresh tomato slices
ADD-ONS:
- Mashed potatoes
- Garlic bread
- Roasted carrots
- Herb rice
- Soft dinner rolls
STORAGE INFORMATION:
FRIDGE:
- If you want to keep this baked fish for not less than 3 days, refrigerate it in a closed box.
FREEZER:
- Store this cooked fish for more than 50-60 days.
FAQs:
How can we tell if the fish is ready?
- You can tell when the fish turns opaque and flakes easily using a fork.
Could we make this baked fish spicier?
- Yes, you can include cayenne pepper or chili flakes to make this baked fish spicier.
Will we utilize the frozen fish?
- Yes, you can use the frozen fish, although defrost it first, completely dry and then bake it.
NUTRITIONAL INFORMATION:
Net carbs: 6 g
Calories: 320 kcal
Fats: 18 g
Sodium: 450 mg
Fiber: 2 g
Proteins: 35 g
Portion Size: 1 fillet
Sugar: 3 g
Total carbs: 8 g