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Best Mediterranean Baked Fish Recipe

Mediterranean Baked Fish is a flavorful, heart-healthy, one-pan dinner that turns simple fresh ingredients into a restaurant-quality meal in just 25 minutes. Packed with omega-3s, vibrant vegetables, and Mediterranean herbs, this easy baked fish recipe is perfect for busy weeknights or elegant gatherings.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 226
Ingredients Method Notes

Ingredients
  

  • 4 white fish fillets cod, tilapia, or sea bass
  • 2 medium tomatoes sliced
  • 1 medium onion sliced
  • 1 bell pepper sliced
  • 3 cloves garlic minced
  • 1 lemon sliced
  • 1/4 cup olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish

Method
 

  1. Preheat oven to 400°F (200°C) and grease a 9×13 baking dish with olive oil.
  2. Spread sliced tomatoes, onion, and bell pepper across the bottom of the dish.
  3. Pat fish dry and season both sides with salt, pepper, oregano, and thyme.
  4. Place fish over vegetables and sprinkle minced garlic evenly over each fillet.
  5. Drizzle olive oil over fish and vegetables, then top with lemon slices.
  6. Cover with foil and bake 20 minutes.
  7. Remove foil and bake an additional 5–10 minutes until fish flakes easily with a fork or reaches 145°F. Rest 5 minutes before serving.

Notes

Pat fish completely dry before seasoning for best texture. Baking covered first ensures moist, tender fish. Avoid overcooking by checking doneness early, especially with thin fillets.