Bring the flavors of the Mediterranean to your dinner table with this easy and delicious baked fish recipe. Fresh herbs, garlic, and a touch of sweet chili sauce infuse the fish with a delightful blend of tastes, while cherry tomatoes, olives, onion, and zucchini create a colorful and nutritious vegetable medley. This one-pan dish is perfect for a quick and healthy weeknight meal.
Ingredients
For the Fish:
- 2 fish fillets (such as cod, tilapia, or haddock)
- 6 sprigs thyme, chopped
- 3 sprigs rosemary, chopped
- 1 teaspoon dried oregano
- 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 chili sauce
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup olive oil
For the Veggies:
- 1 cup cherry tomatoes
- 1/2 cup pitted olives
- 1 medium onion, diced
- 1 zucchini, diced
Instructions
- Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Prepare the Fish Marinade:
- In a small bowl, combine the chopped thyme, rosemary, dried oregano, parsley, garlic, basil (if using), lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil. Mix well to form a marinade.
- Marinate the Fish:
- Arrange the fish fillets in an oven-safe dish. Pour the marinade over the fish, ensuring they are well coated. Let the fish marinate for at least 10-15 minutes to absorb the flavors.
- Prepare the Veggies:
- In a separate bowl, combine the cherry tomatoes, pitted olives, diced onion, and diced zucchini. Brush with olive oil and add a pinch of salt and pepper.
- Toss to coat the vegetables evenly.
- Assemble the Dish:
- Spread the marinated fish fillets evenly in the baking dish. Arrange the vegetable mixture around the fish.
- Bake:
- Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.
- Serve:
- Serve the Mediterranean baked fish hot, with the roasted vegetables on the side. Garnish with additional chopped parsley or a wedge of lemon if desired.
Conclusion
This Easy Mediterranean Baked Fish is a healthy and flavorful meal that’s simple to prepare. The combination of fresh herbs, garlic, and a hint of sweet chili sauce brings a burst of Mediterranean flavor to the tender fish and vibrant vegetables. Perfect for a quick and nutritious dinner, this dish is sure to become a family favorite.