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Mediterranean Baked Fish

Mediterranean Baked Fish: Quick & Flavor-Packed Delight

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This Mediterranean Baked Fish recipe is a quick and flavorful meal perfect for weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 2 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets cod, halibut, or sea bass Ensure even thickness
  • 2 tablespoons olive oil Essential for marinade
  • to taste salt
  • to taste black pepper
For the Marinade
  • 2 tablespoons fresh lemon juice Can substitute with vinegar
  • 1 teaspoon lemon zest Crucial for flavor
  • 2 cloves garlic Minced or chopped
  • 1 teaspoon thyme Use less if dried
  • 1 teaspoon rosemary Dried works as well
  • 1 teaspoon dried oregano No direct substitute needed
  • 1 tablespoon sweet chili sauce Can replace with honey
For the Vegetables
  • 1 cup cherry tomatoes Other small tomatoes can be used
  • 1/2 cup pitted olives Capers can be used as alternative
  • 2 tablespoons parsley Fresh or dried for garnish

Equipment

  • Oven
  • Mixing Bowl
  • baking dish
  • whisk
  • paper towels

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C) and pat the fish fillets dry with paper towels.
  2. In a mixing bowl, combine olive oil, lemon juice, sweet chili sauce, thyme, rosemary, oregano, parsley, lemon zest, minced garlic, salt, and pepper. Whisk until combined.
  3. Coat the fish fillets with half of the marinade and let them absorb the flavors for about 10 minutes.
  4. In a separate bowl, toss cherry tomatoes and olives with the remaining marinade.
  5. Spread the marinated tomatoes and olives in a greased baking dish, then place the coated fish on top.
  6. Bake for 15 to 20 minutes until the fish flakes easily and the tomatoes burst.
  7. Let the dish rest for 1 to 2 minutes, then garnish with fresh parsley and drizzle with pan juices.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 250mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 300IUVitamin C: 20mgCalcium: 50mgIron: 1mg

Notes

For an enhanced flavor, consider marinating the fish and vegetables the night before and refrigerate.

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