Description
This Mediterranean Baked Fish is a vibrant and healthy dish featuring delicate fish fillets baked with a flavorful blend of fresh herbs, garlic, lemon, sweet chili sauce, and a colorful mix of cherry tomatoes, olives, onion, and zucchini. Perfect for a quick, wholesome weeknight meal that brings the bright flavors of the Mediterranean to your table.
Ingredients
Scale
Fish
- 2 Fish fillets
Herbs and Seasonings
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoon Parsley, chopped or dried
- 4 Garlic cloves, minced or chopped or 2 teaspoon 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 and Prepare Baking Dish: Preheat the oven to 400℉ (205℃) and lightly grease or line a baking dish to ensure the fish doesn’t stick during baking.
- Make 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 fragrant marinade.
- Marinate the Fish: Rub the marinade evenly over both sides of the fish fillets to infuse them with the vibrant Mediterranean flavors.
- Prepare the Vegetables: Add cherry tomatoes, pitted olives, diced onion, and diced zucchini to the remaining marinade. Toss well so the vegetables are coated with the marinade’s seasoning.
- Assemble for Baking: Pour the marinated vegetables into the baking dish, spreading them out evenly. Place the marinated fish fillets on top of the vegetables in the dish.
- Bake the Dish: Bake in the preheated oven at 400℉ (205℃) 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. Serve warm, enjoying the combination of tender fish and flavorful baked vegetables.
Notes
- Use firm white fish fillets like cod, haddock, or sea bass for best results.
- If you prefer a spicier kick, increase the amount of sweet chilli sauce or add a pinch of red pepper flakes.
- Fresh herbs can be substituted with dried herbs if unavailable, adjusting quantities slightly as dried herbs are more concentrated.
- To make this recipe gluten-free, ensure the sweet chilli sauce used is gluten-free.
- This dish pairs beautifully with steamed rice, crusty bread, or a simple green salad.
