Description
Mediterranean baked fish brings coastal Italian flavors to your dinner table with minimal effort. Herbed white fish nestled in aromatic tomatoes and olives creates a simple yet elegant meal you’ll want to savor again and again.
Ingredients
Scale
Protein:
- 2 fish fillets
Vegetables and Aromatics:
- 1 cup cherry tomatoes
- ½ cup olives, pitted
- 1 medium onion, diced
- 1 zucchini, diced
- 4 garlic cloves, minced or 2 teaspoons garlic paste
Herbs, Spices, and Seasonings:
- 6 sprigs thyme, chopped
- 3 sprigs rosemary, chopped
- 1 teaspoon dried oregano
- 2 teaspoons parsley, chopped or dried
- 1 teaspoon basil, chopped (optional)
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon lemon zest
Liquids and Sauces:
- ¼ cup (60 milliliters) olive oil
- 1 tablespoon (15 milliliters) lemon juice
- 1 tablespoon (15 milliliters) sweet chili sauce
Instructions
- Preheat the oven to 400 degrees Fahrenheit (204 degrees Celsius), ensuring the rack is positioned in the center for even cooking.
- In a spacious mixing bowl, whisk together the marinade ingredients, creating a harmonious blend of flavors that will infuse the fish and vegetables.
- Meticulously coat each fish fillet with the marinade, ensuring both sides are thoroughly covered, allowing the ingredients to penetrate the flesh for maximum taste absorption.
- Gently toss the prepared vegetables in the remaining marinade, ensuring they are evenly and generously coated with the aromatic mixture.
- Select a suitable baking dish and artfully arrange the marinated vegetables as a flavorful base, creating a bed for the fish fillets.
- Carefully place the marinated fish fillets atop the vegetable layer, distributing them evenly to promote uniform cooking.
- Drizzle any residual marinade over the entire dish, enhancing the overall flavor profile and moisture content.
- Transfer the baking dish to the preheated oven and bake for approximately 15 minutes, or until the fish becomes easily flakable with a fork and reaches an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius).
- Once cooked, remove the dish from the oven and let it rest for 5 minutes, allowing the flavors to settle and the fish to reach optimal serving temperature.
- Serve the Mediterranean baked fish hot, presenting a vibrant and aromatic dish that promises a delightful culinary experience.
Notes
- Freshness matters most when selecting fish, so choose bright, firm fillets without any strong fishy odor.
- Marinating time impacts flavor depth, allowing herbs and citrus to penetrate the fish thoroughly.
- Mediterranean herbs like oregano and thyme transform this simple dish into a vibrant culinary experience.
- Vegetable selection can vary based on seasonal availability, encouraging creativity in your cooking.
- Serving immediately after resting ensures the fish remains moist and retains its delicate texture.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 30 g
- Saturated Fat: 4 g
- Unsaturated Fat: 20 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 50 mg