Mediterranean Baked Fish

The magic of Mediterranean cooking lies in its simplicity and vibrant flavors, and this baked fish recipe is no exception. The fish becomes perfectly tender, absorbing the tangy lemon, rich olive oil, and aromatic spices, while the roasted vegetables add a burst of color and freshness. The salty brininess of Kalamata olives and capers perfectly contrasts the sweetness of the bell peppers and tomatoes, creating a balanced dish that’s both healthy and deeply satisfying. Best of all, it’s a one-pan meal that’s quick and easy to prepare, making it ideal for a weeknight dinner or an impressive dish to serve guests.

Ingredients:

• 4 white fish fillets (such as cod, halibut, or tilapia)
• 1 lemon (zested and juiced)
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 small red onion, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup capers, drained
• 2 tsp dried oregano
• 1 tsp paprika
• Salt and pepper to taste
• Fresh parsley or basil for garnish

Instructions:

1. Preheat the oven: Preheat your oven to 400°F (200°C).
2. Prepare the fish: Pat the fish fillets dry with a paper towel and place them in a large baking dish. Drizzle with 1 tablespoon of olive oil, half of the lemon juice, and season with salt, pepper, and half of the oregano. Set aside to marinate while you prepare the vegetables.
3. Sauté vegetables: Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Add the sliced red onion and bell peppers, cooking for 4-5 minutes until they begin to soften. Stir in the cherry tomatoes, Kalamata olives, capers, paprika, and the remaining oregano. Cook for an additional 2-3 minutes until the tomatoes begin to break down slightly.
4. Assemble the dish: Pour the sautéed vegetable mixture over the fish fillets in the baking dish. Drizzle the remaining lemon juice and sprinkle lemon zest over the top. Ensure the vegetables are evenly distributed to cover the fish.
5. Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish flakes easily with a fork. Cooking time may vary depending on the thickness of your fish fillets.
6. Serve: Remove the dish from the oven and garnish with freshly chopped parsley or basil. Serve the baked fish with a side of couscous, rice, or crusty bread to soak up the flavorful Mediterranean juices.