Spanish Baked Fish

Elevate your weeknight dinner menu with this vibrant Spanish Baked Fish recipe, a Mediterranean-inspired dish that’s as healthy as it is flavorful. Tender white fish fillets, such as cod, haddock, or sea bass, are baked to perfection under a medley of sautéed red and yellow bell peppers, cherry tomatoes, kalamata olives, and capers, all infused with the bold flavors of smoked paprika, garlic, and oregano. A squeeze of fresh lemon juice brightens the dish, while a garnish of parsley adds a pop of freshness. Ready in just 40 minutes, this easy one-pan meal pairs beautifully with crusty bread or fluffy rice, making it a perfect choice for busy weeknights or casual entertaining. Whether you’re craving clean-eating comfort or simply want to savor the taste of the Mediterranean, this baked fish recipe is a must-try!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, haddock, or sea bass)
• 3 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 1 large red bell pepper, thinly sliced
• 1 large yellow bell pepper, thinly sliced
• 1 medium onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons capers
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium lemon, juiced
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Pat the fish fillets dry with paper towels and set them aside.

Step 3

In a large skillet over medium heat, add 2 tablespoons of olive oil. Sauté the minced garlic until fragrant, about 1 minute.

Step 4

Add the sliced red and yellow bell peppers, onion, and cherry tomatoes to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the kalamata olives, capers, smoked paprika, oregano, salt, and black pepper. Cook for another 1-2 minutes to combine the flavors.

Step 6

In a baking dish, drizzle the remaining 1 tablespoon of olive oil and spread it evenly. Lay the fish fillets in the dish.

Step 7

Squeeze the lemon juice over the fish fillets.

Step 8

Top the fish with the cooked vegetable mixture, spreading it evenly to cover the fillets.

Step 9

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

Step 10

Remove the dish from the oven and garnish with fresh parsley before serving.

Step 11

Serve immediately with crusty bread or a side of rice for a complete meal.

Nutrition Facts

Serving size	(1239.7g)

Amount per serving	% Daily Value*
Calories	1183.8

Total Fat 71.6g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 200mg	0%
Sodium 4918.5mg	0%
Total Carbohydrate 54.5g	0%
Dietary Fiber 18.8g	0%
Total Sugars 24.9g
Protein 89.3g	0%

Vitamin D 800IU	0%
Calcium 290.6mg	0%
Iron 7.8mg	0%
Potassium 2699.6mg	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: 52.8%

Protein: 29.3%

Carbs: 17.9%