Description of this recipe: This recipe brings the vibrant flavors of the Mediterranean to your table with minimal effort. Flaky fish fillets are baked to perfection atop a bed of colorful vegetables, all infused with aromatic herbs, garlic, and a touch of lemon. It’s a healthy, delicious, and satisfying meal that’s perfect for a weeknight dinner or a special occasion.
Why you will love this recipe: This Easy Mediterranean Baked Fish is a winner for several reasons. It’s incredibly simple to prepare, requiring only a few minutes of active cooking time. The combination of fresh herbs, zesty lemon, and sweet cherry tomatoes creates a flavor explosion that’s both refreshing and comforting. Plus, it’s a healthy and balanced meal, packed with protein, vitamins, and antioxidants. The vibrant colors of the vegetables make it visually appealing, too!
Introduction
The Mediterranean diet is renowned for its health benefits and delicious flavors. This recipe encapsulates the essence of Mediterranean cuisine, focusing on fresh ingredients, simple preparations, and bold flavors. Baking the fish and vegetables together allows the flavors to meld and create a harmonious dish that’s both satisfying and nutritious. The use of herbs like thyme, rosemary, and oregano adds a distinctive Mediterranean aroma, while the lemon juice and zest brighten the flavors and complement the delicate fish. This dish is not only delicious but also a great way to incorporate more fish and vegetables into your diet. Whether you’re a seasoned cook or a beginner, this recipe is easy to follow and delivers impressive results every time.
Ingredients:
- For The Fish & Marinade:
- 2 Fish fillets (such as cod, haddock, snapper, or sea bass)
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoon Parsley, chopped or dried
- 4 Garlic cloves, minced or chopped (or 2 teaspoons garlic paste)
- 1 teaspoon Basil, chopped (optional)
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 tablespoon Sweet chili sauce
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ cup Olive oil
- For The Veggies:
- 1 cup Cherry tomatoes
- ½ cup Olives, pitted
- 1 medium Onion, diced
- 1 Zucchini, diced
Preparation:
Step 1: Preheat the oven to 400°F (200°C). Lightly grease or line a baking dish with parchment paper. This will prevent the fish and vegetables from sticking and make cleanup easier.
Step 2: In a mixing bowl, combine all the marinade ingredients: chopped thyme, chopped rosemary, dried oregano, chopped parsley, minced garlic, chopped basil (if using), lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil. Mix well to ensure all the ingredients are evenly distributed. The sweet chili sauce adds a subtle sweetness and a touch of spice that complements the other flavors.
Step 3: Rub the marinade generously on both sides of the fish fillets. Make sure the fish is well coated to maximize the flavor infusion. Set the fish aside to marinate for at least 10 minutes, or up to 30 minutes, to allow the flavors to penetrate the fish. Save about ½ tablespoon of the marinade for later use.
Step 4: In the same mixing bowl, add the diced onion, diced zucchini, cherry tomatoes, and pitted olives. Pour in the remaining marinade (about ½ tablespoon) and mix well with a spoon until the vegetables are evenly coated. This will ensure that the vegetables are infused with the same delicious flavors as the fish.
Step 5: Pour the marinated vegetables into the prepared baking dish, spreading them out evenly. Place the marinated fish fillets on top of the vegetables. Scrape any remaining marinade from the bowl and pour it over the fish. This will add an extra layer of flavor and moisture to the dish.
Step 6: Bake in the middle rack of the preheated oven at 400°F (200°C) for 15 minutes. The baking time will depend on the thickness of the fish fillets. Check the fish for doneness after 12 minutes by gently flaking it with a fork. The fish is done when it’s opaque and flakes easily. You can also use a thermometer to check the internal temperature, which should reach 145°F (63°C).
Step 7: Remove the baking dish from the oven and let it rest for about 5 minutes before serving. This allows the flavors to meld further and the fish to retain its moisture.
COOKING Rating:
- Easy: This recipe is suitable for beginner cooks and requires minimal culinary skills.
Serving Suggestions:
- Serve the baked fish and vegetables hot, directly from the baking dish.
- Garnish with fresh parsley or a lemon wedge for added visual appeal and flavor.
- Serve with a side of couscous, quinoa, or brown rice to create a complete and balanced meal.
- A side of crusty bread is perfect for soaking up the flavorful juices from the baking dish.
- A simple green salad with a light vinaigrette complements the richness of the baked fish and vegetables.
Tips:
- For best results, use fresh, high-quality fish fillets.
- Don’t overcook the fish, as it will become dry and tough.
- Adjust the amount of sweet chili sauce to your taste preference.
- Feel free to substitute other vegetables, such as bell peppers, eggplant, or mushrooms.
- If you don’t have fresh herbs on hand, you can use dried herbs, but use about half the amount.
- To prevent the fish from sticking to the baking dish, you can use a non-stick baking dish or line the dish with parchment paper.
- For a more intense flavor, marinate the fish for a longer period, up to a few hours in the refrigerator.
Prep Time:
- 15 minutes
Cook Time:
- 15 minutes
Total Time:
- 30 minutes
Nutritional Information:
(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.)
- Calories: Approximately 350-450 per serving
- Protein: Approximately 30-40 grams per serving
- Sodium: Approximately 400-600 mg per serving
Conclusion
This Easy Mediterranean Baked Fish recipe is a delightful way to enjoy a healthy and flavorful meal. It’s quick, easy, and packed with fresh ingredients that will transport you to the sunny shores of the Mediterranean. Whether you’re looking for a simple weeknight dinner or a dish to impress your guests, this recipe is sure to be a hit. So gather your ingredients, preheat your oven, and get ready to enjoy a taste of the Mediterranean!
Questions and Answers:
Q1: Can I use frozen fish fillets for this recipe?
A: Yes, you can use frozen fish fillets, but make sure to thaw them completely before marinating and baking. Pat them dry with a paper towel to remove any excess moisture. This will help the fish cook evenly and prevent it from becoming soggy.
Q2: I don’t have sweet chili sauce. Can I substitute it with something else?
A: Absolutely! If you don’t have sweet chili sauce, you can use a combination of honey and a pinch of red pepper flakes for a similar flavor profile. You can also use a tablespoon of tomato paste mixed with a teaspoon of sugar. Adjust the amount of red pepper flakes or sugar to your taste preference.
Q3: Can I add other vegetables to this dish?
A: Yes, feel free to add other vegetables that you enjoy. Bell peppers, eggplant, mushrooms, and asparagus are all great additions. Just make sure to dice them into similar sizes as the other vegetables so that they cook evenly.
Q4: How do I know when the fish is done?
A: The fish is done when it’s opaque and flakes easily with a fork. You can also use a thermometer to check the internal temperature, which should reach 145°F (63°C). Be careful not to overcook the fish, as it will become dry and tough.
Q5: Can I prepare this dish ahead of time?
A: Yes, you can prepare the vegetables and marinate the fish ahead of time. Store them separately in the refrigerator until you’re ready to bake. This is a great way to save time on busy weeknights. However, it’s best to bake the dish just before serving for the best flavor and texture.
