Lemon Mousse Cake

Mediterranean Baked Fish 🍋 🌿 

This Mediterranean Baked Fish is bursting with vibrant flavors from fresh herbs, lemon, cherry tomatoes, and a touch of spice. It's a healthy and delicious one-pan dish that's perfect for a quick weeknight meal or a special occasion.

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🍋🌿 Mediterranean Baked Fish 🌿🍋

Bursting with zesty lemon, sweet cherry tomatoes, herby olive oil, and flaky white fish—this dish is healthy, easy, and full of Mediterranean sunshine in every bite! ☀️

⏱️ Prep: 10-15 min | Cook: 20 min | Serves: 4

📊 Nutrition (per serving):
Calories: ~320 | Protein: 30g | Fat: 18g | Carbs: 9g
Gluten-free • Low-carb • High-protein

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🐟 Ingredients

For the Fish:
• 4 white fish fillets (cod, sea bass, or halibut)
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp paprika
• ½ tsp red pepper flakes (optional)
• Salt & black pepper to taste

For the Vegetables:
• 1 zucchini, sliced
• 1 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• ½ cup kalamata olives (optional)
• 1 small lemon, thinly sliced

For the Sauce:
• 3 tbsp olive oil
• Juice of 1 lemon
• ½ tsp Dijon mustard
• ½ tsp honey
• ½ tsp salt
• ¼ tsp black pepper

For Garnish:
• Fresh dill or parsley, chopped
• Lemon wedges for serving

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🔪 Instructions

1️⃣ Preheat & Prep:
Preheat oven to 400°F (200°C). Lightly grease a baking dish.

2️⃣ Season the Fish:
Pat fillets dry. Rub with olive oil, garlic, oregano, paprika, red pepper flakes, salt & pepper.

3️⃣ Assemble the Dish:
Layer zucchini, red onion, tomatoes, and olives in the dish. Place fish fillets on top. Add lemon slices.

4️⃣ Make the Sauce:
Whisk olive oil, lemon juice, Dijon, honey, salt, and pepper. Drizzle over everything.

5️⃣ Bake:
Bake uncovered 18–20 min until fish flakes easily and veggies are tender.

6️⃣ Serve & Garnish:
Top with fresh parsley/dill + lemon wedges.

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🧾 Shopping List

🛒 Fish & Produce:
[ ] 4 white fish fillets
[ ] 1 zucchini
[ ] 1 red onion
[ ] 1 cup cherry tomatoes
[ ] ½ cup kalamata olives
[ ] 1 lemon
[ ] Garlic
[ ] Fresh parsley or dill

🛒 Pantry & Seasoning:
[ ] Olive oil
[ ] Dijon mustard
[ ] Honey
[ ] Paprika
[ ] Oregano
[ ] Red pepper flakes
[ ] Salt & pepper

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💡 Tips for Success:
✅ Use fresh fish for max flavor
✅ Don’t overbake—check after 15 min
✅ Customize veggies (add bell peppers, asparagus, artichokes!)
✅ Serve with quinoa, couscous, or warm pita

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