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Instructions for Easy Mediterranean Baked Fish
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This temperature will ensure that the fish cooks evenly, resulting in tender, flaky fillets.
Step 2: Prepare the Baking Dish
Lightly grease a baking dish with a small drizzle of olive oil or use a non-stick spray to prevent the fish from sticking. This makes for easier cleanup after baking.
Step 3: Season the Fish
- Prepare the fish fillets: Place the fish fillets in the prepared baking dish.
- Season the fish: Drizzle the fish with olive oil and rub it evenly on both sides. Sprinkle with salt, pepper, dried oregano, thyme, and paprika. Use your hands or a spoon to coat the fish evenly with the seasonings.
- Add garlic: Spread the minced garlic over the fish fillets for an extra punch of flavor.
Step 4: Add Vegetables and Lemon
- Place the vegetables: Scatter the halved cherry tomatoes, sliced Kalamata olives, and thinly sliced red onions around the fish. These vegetables will roast beautifully alongside the fish, absorbing all the tasty juices and flavors.
- Top with lemon slices: Arrange the lemon slices on top of the fish. The lemon not only adds a burst of citrus flavor but also helps tenderize the fish as it bakes.
Step 5: Bake the Fish
Place the baking dish in the preheated oven and bake for about 15-20 minutes, or until the fish flakes easily with a fork. The cooking time will vary depending on the thickness of the fillets, so be sure to check for doneness. If you’re using thicker fish fillets, it may take a few extra minutes.
Step 6: Garnish and Serve
Once the fish is done, remove it from the oven and garnish with fresh parsley for a pop of color and added freshness. Serve the fish with the roasted vegetables from the baking dish, and if desired, drizzle with extra olive oil or a squeeze of fresh lemon juice for added flavor.
Why You’ll Love Easy Mediterranean Baked Fish
1. Quick and Simple
This dish is incredibly easy to prepare. With minimal ingredients and just a few simple steps, you can have a healthy, restaurant-quality meal ready in under 30 minutes. It’s the perfect solution for busy weeknights or meal prepping.
2. Healthy and Nutritious
Fish is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins and minerals like vitamin D and selenium. The addition of fresh vegetables, olives, and herbs makes this dish even more nutrient-dense and rich in antioxidants.
3. Full of Mediterranean Flavors
The combination of garlic, lemon, olive oil, oregano, and thyme provides the bright, tangy, and savory flavors that are synonymous with Mediterranean cuisine. The olives and cherry tomatoes bring a burst of color and freshness, making each bite a delightful experience.
4. Versatile
This Mediterranean baked fish is versatile and can be served in various ways. You can enjoy it with a side of cauliflower rice, quinoa, or a light green salad. It’s also delicious when served in wraps or paired with a slice of crusty bread to soak up the flavorful juices.
5. Low in Carbs
This recipe is perfect for those following a low-carb, keto, or paleo diet. With its focus on fish and vegetables, it’s a healthy option that keeps carbs to a minimum while still providing plenty of flavor.
Tips for Perfect Mediterranean Baked Fish
- Choose the right fish: This recipe works well with a variety of fish fillets, such as tilapia, cod, snapper, haddock, or even sea bass. Look for fresh or frozen fillets that are firm and flaky.
- Adjust seasoning to taste: Feel free to experiment with additional herbs and spices. Fresh herbs like basil, dill, or rosemary can be added for more depth of flavor.
- Don’t overcook the fish: Overcooking can result in dry fish, so be sure to monitor the baking time closely. Fish should flake easily when tested with a fork and remain moist on the inside.
- Add more vegetables: For an even heartier dish, consider adding other Mediterranean vegetables, such as zucchini, bell peppers, or artichoke hearts.
- Serve with a side of tzatziki: A dollop of tzatziki sauce (a Greek yogurt-based dip with cucumber and garlic) pairs beautifully with this dish, adding a cool, creamy contrast to the warm, savory fish.
Conclusion
Easy Mediterranean Baked Fish is a delicious, healthy, and versatile meal that’s perfect for any occasion. With its simple ingredients and Mediterranean flavors, it’s an ideal option for those looking to enjoy a wholesome, low-carb dish without sacrificing taste. Whether you’re cooking for yourself or entertaining guests, this dish will quickly become a favorite in your recipe rotation. Give it a try, and let the bright, zesty flavors transport you to the Mediterranean!
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