Description
This Mediterranean Baked Fish recipe offers a flavorful and healthy dish featuring tender fish fillets marinated in a vibrant blend of herbs and spices, then baked alongside fresh vegetables. With aromatic thyme, rosemary, oregano, garlic, and a hint of sweet chili sauce, this meal delivers Mediterranean goodness in under 35 minutes, perfect for a nutritious weeknight dinner.
Ingredients
Scale
Fish and Marinade
- 2 Fish fillets
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoons Parsley, chopped or dried
- 4 Garlic cloves, minced or 2 teaspoons garlic paste
- 1 teaspoon Basil, chopped (optional)
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 tablespoon Sweet chilli sauce
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ cup Olive oil
Vegetables
- 1 cup Cherry tomatoes
- ½ cup Olives, pitted
- 1 medium Onion, diced
- 1 Zucchini, diced
Instructions
- Preheat the oven: Preheat your oven to 400℉ (200℃) and lightly grease or line a baking dish to prevent sticking and make cleanup easier.
- Prepare the marinade: In a bowl, combine chopped thyme, rosemary, dried oregano, parsley, minced garlic, optional basil, lemon zest, lemon juice, sweet chilli sauce, salt, black pepper, and olive oil. Mix well to create a flavorful marinade.
- Marinate the fish: Rub this marinade over both sides of the fish fillets thoroughly, allowing the flavors to infuse into the fish.
- Coat the vegetables: Add the diced onion, zucchini, cherry tomatoes, and pitted olives into the remaining marinade, stirring well to coat all the veggies evenly.
- Assemble for baking: Pour the marinated vegetables into the prepared baking dish and lay the marinated fish fillets on top of the vegetables.
- Bake the dish: Place the baking dish in the preheated oven and bake at 400℉ for about 15 minutes, or until the fish is cooked through and flakes easily with a fork.
- Rest and serve: Remove the dish from the oven and let it rest for 5 minutes to allow the flavors to settle before serving hot.
Notes
- You can substitute fish fillets with any white firm fish such as cod, haddock, or tilapia.
- Adjust the level of sweet chilli sauce according to your heat preference.
- Make sure not to overcook the fish to keep it tender and moist.
- This dish pairs well with steamed rice, couscous, or crusty bread.
- For a gluten-free version, verify that sweet chilli sauce is gluten-free or substitute with another suitable sauce.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
