Mediterranean Diet Baked Fish with Vegetables

Embrace the vibrant flavors of the Mediterranean with this healthy and delicious Mediterranean Diet Baked Fish with Vegetables. Tender white fish fillets, such as cod, halibut, or sea bass, are marinated in olive oil and fresh lemon juice, then baked to perfection atop a medley of colorful cherry tomatoes, zucchini, red bell peppers, and red onions. Enhanced with the zest of Kalamata olives, briny capers, and aromatic oregano, this one-dish recipe is as simple to prepare as it is impressive to serve. Ready in just under 45 minutes, this oven-baked meal is packed with heart-healthy ingredients and bursting with fresh, summery flavors. Perfect for a light dinner, it’s finished with a sprinkle of fresh parsley and a garnish of lemon slices for added brightness. This Mediterranean-inspired dish is ideal for those seeking wholesome, flavorful meals that align with a nutritious lifestyle.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (cod, halibut, or sea bass)
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 3 cloves Garlic cloves, minced
• 1 cup Cherry tomatoes, halved
• 1 medium Zucchini, sliced
• 1 medium Red bell pepper, sliced
• 1 medium Red onion, sliced
• 0.5 cup Kalamata olives, pitted and sliced
• 2 tablespoons Capers
• 0.25 cup Fresh parsley, chopped
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Lemon, sliced for garnish

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Place the fish fillets in a shallow dish and drizzle with 1 tablespoon of olive oil and lemon juice. Allow them to marinate while you prepare the vegetables.

Step 3

In a large baking dish, combine the cherry tomatoes, zucchini, red bell pepper, and red onion. Drizzle with the remaining 2 tablespoons of olive oil and sprinkle with minced garlic, oregano, salt, and pepper. Toss to coat evenly.

Step 4

Arrange the marinated fish fillets on top of the vegetables in the baking dish. Scatter the sliced Kalamata olives and capers over the fish and vegetables.

Step 5

Bake in the preheated oven for 20-25 minutes, until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.

Step 6

Remove from the oven and garnish with freshly chopped parsley and lemon slices.

Step 7

Serve hot and enjoy this healthy Mediterranean dish!

Nutrition Facts

Serving size	(1316.2g)

Amount per serving	% Daily Value*
Calories	1177.4

Total Fat 71.8g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 200mg	0%
Sodium 4959.9mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 19.0g	0%
Total Sugars 20.4g
Protein 91.0g	0%

Vitamin D 800IU	0%
Calcium 425.5mg	0%
Iron 10.5mg	0%
Potassium 3325.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.1%

Protein: 29.9%

Carbs: 17.0%