Easy Mediterranean Baked Fish Recipe

Mediterranean cuisine is celebrated for its fresh ingredients, vibrant flavors, and health benefits. One dish that perfectly embodies this culinary tradition is Mediterranean baked fish. This recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for a quick weeknight dinner or a special occasion.

In this article, we’ll walk you through everything you need to know to create this delicious dish, from the essential equipment to step-by-step instructions, variations, and helpful tips. Let’s dive in!

Recipe Preparation Equipment

Before you start, make sure you have the following equipment:

• A baking dish (9×13 inches works well)
• Mixing bowls
• Measuring cups and spoons
• A sharp knife and cutting board
• Aluminum foil or parchment paper (optional, for easy cleanup)
• A small skillet (for sautéing aromatics, if needed)

Ingredients

Here’s what you’ll need to prepare Mediterranean baked fish:

For the Fish:

• 4 fillets of white fish (such as cod, halibut, or sea bass)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon dried oregano

For the Mediterranean Topping:

• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, sliced
• 1/4 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• 1 lemon (sliced for garnish and juiced for flavor)
• 2 tablespoons capers (optional)
• 1/4 cup feta cheese, crumbled (optional)

How to Make Easy Mediterranean Baked Fish Step-by-Step ?

Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This ensures the fish cooks evenly and retains its moisture.

Step 2: Prepare the Fish
Pat the fish fillets dry with a paper towel. Place them in a baking dish and drizzle with olive oil. Season both sides with salt, pepper, paprika, and oregano.

Step 3: Add the Toppings
In a mixing bowl, combine the cherry tomatoes, Kalamata olives, red onion, garlic, parsley, basil, and lemon juice. Mix well. Spread this mixture evenly over the fish fillets.

Step 4: Bake the Fish
Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. If using feta cheese, sprinkle it over the fish during the last 5 minutes of baking.

Step 5: Garnish and Serve
Remove the fish from the oven and garnish with fresh lemon slices and additional parsley or basil if desired. Serve immediately.

Variations

• Spicy Version: Add a pinch of red pepper flakes or a dash of cayenne pepper to the seasoning.
• Herb-Infused: Use fresh dill or thyme instead of parsley and basil.
• Citrus Twist: Replace lemon with orange or lime for a different flavor profile.
• Vegetable-Packed: Add zucchini, bell peppers, or artichoke hearts to the topping mixture.

Cooking Notes

• Use fresh fish for the best flavor and texture.
• If you prefer a crispier topping, broil the fish for 2-3 minutes at the end of baking.
• Adjust the seasoning to suit your taste preferences.

Serving Suggestions

• Serve the baked fish with a side of quinoa, couscous, or roasted vegetables.
• Pair it with a fresh green salad or a slice of crusty bread to soak up the flavorful juices.
• A glass of white wine, such as Sauvignon Blanc or Pinot Grigio, complements the dish perfectly.

Helpful Tips

• Avoid Overcooking: Fish cooks quickly, so keep an eye on it to prevent drying out.
• Fresh Herbs: Use fresh herbs whenever possible for the best flavor.
• Make It Ahead: Prepare the topping mixture in advance and store it in the fridge until ready to use.

Tips for the Best Mediterranean Baked Fish

1. Choose high-quality olive oil for a rich, authentic Mediterranean flavor.
2. Let the fish sit at room temperature for 10-15 minutes before baking to ensure even cooking.
3. Experiment with different types of fish to find your favorite.

Best similar recipes you may also like:

Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Easy Tteokbokki Recipe
Garlic vinaigrette dressing recipe

FAQs

1. Can I use frozen fish for this recipe?
Yes, but make sure to thaw it completely and pat it dry before baking to avoid excess moisture.

2. What other fish can I use?
Salmon, tilapia, or trout are great alternatives.

3. Can I make this dish ahead of time?
While it’s best served fresh, you can prepare the topping mixture in advance and assemble the dish just before baking.

4. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free.

Conclusion

Mediterranean baked fish is a simple yet elegant dish that brings the flavors of the Mediterranean to your table. With its fresh ingredients, vibrant colors, and health benefits, it’s a meal you’ll want to make again and again. Whether you’re cooking for a family dinner or entertaining guests, this recipe is sure to impress. Try it today and enjoy a taste of the Mediterranean in your own home!

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