🌿🍋 Mediterranean Baked Fish: Sunshine on a Plate! ☀️🐟

Bursting with zesty lemon, sweet cherry tomatoes, herby olive oil, and flaky white fish—this dish is healthy, incredibly easy, and full of Mediterranean sunshine in every bite! It's a vibrant, low-carb, high-protein meal that comes together effortlessly.

✨ Save this recipe for your next healthy and flavorful dinner! ✨

🐟 Mediterranean Baked Fish

⏱️ Time Breakdown:

 * Prep time: 10-15 minutes

 * Cook time: 18-20 minutes

 * Total time: ~28-35 minutes

 * Servings: 4

📊 Nutrition (per serving):

 * Calories: ~320 kcal

 * Protein: 30g

 * Fat: 18g

 * Carbs: 9g

 * Gluten-free • Low-carb • High-protein

🐟 Ingredients:

For the Fish:

 * 4 white fish fillets (approx. 150-180g / 5-6 oz each) (cod, sea bass, or halibut recommended)

 * 2 tbsp / 30 ml olive oil

 * 2 cloves garlic, minced

 * 1 tsp dried oregano

 * 1 tsp paprika

 * ½ tsp red pepper flakes (optional)

 * Salt & freshly ground black pepper to taste

For the Vegetables:

 * 1 medium zucchini, sliced into rounds or half-moons

 * 1 medium red onion, thinly sliced

 * 1 cup / 150g cherry tomatoes, halved

 * ½ cup / 75g kalamata olives (optional)

 * 1 small lemon, thinly sliced

For the Sauce:

 * 3 tbsp / 45 ml olive oil

 * Juice of 1 lemon (approx. 2 tbsp / 30 ml)

 * 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

🔪 Instructions:

 * Preheat & Prep: Preheat oven to 200°C / 400°F. Lightly grease a large baking dish.

 * Season the Fish: Pat fish fillets completely dry with paper towels. In a small bowl, mix 2 tbsp olive oil, minced garlic, oregano, paprika, and red pepper flakes (if using). Rub this mixture evenly over both sides of the fish fillets. Season generously with salt and black pepper.

 * Assemble the Dish: In the prepared baking dish, layer the sliced zucchini, red onion, cherry tomatoes, and kalamata olives (if using). Place the seasoned fish fillets on top of the vegetables. Arrange the thin lemon slices over the fish.

 * Make the Sauce: In a small bowl, whisk together 3 tbsp olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until well combined. Drizzle this sauce evenly over the fish and vegetables in the baking dish.

 * Bake: Bake uncovered for 18–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender-crisp. Cooking time may vary slightly depending on the thickness of your fish fillets.

 * Serve & Garnish: Carefully transfer the baked fish and vegetables to serving plates. Top with fresh chopped dill or parsley and serve immediately with extra lemon wedges.

💡 Tips for Success:

 * ✅ Use fresh, high-quality fish for maximum flavor.

 * ✅ Don’t overbake—check fish for flakiness after 15 minutes.

 * ✅ Customize your veggies! Bell peppers, asparagus, or artichoke hearts would also be delicious.

 * ✅ Perfect Rice Pairing: Serve this dish with a side of fluffy Basmati rice or a good quality long-grain white rice to soak up all the delicious Mediterranean juices! Alternatively, serve with quinoa, couscous, or warm pita.

🛒 Shopping List:

Fish & Produce:

 * [ ] 4 white fish fillets (cod, sea bass, or halibut)

 * [ ] 1 zucchini

 * [ ] 1 red onion

 * [ ] 1 cup / 150g cherry tomatoes

 * [ ] ½ cup / 75g kalamata olives (optional)

 * [ ] 1 lemon

 * [ ] Garlic

 * [ ] Fresh parsley or dill

Pantry & Seasoning:

 * [ ] Olive oil

 * [ ] Dijon mustard

 * [ ] Honey

 * [ ] Paprika

 * [ ] Dried oregano

 * [ ] Red pepper flakes (optional)

 * [ ] Salt & black pepper

 * [ ] Basmati rice or long-grain white rice (for serving)

#️⃣ 

#MediterraneanFish #BakedFish #HealthyDinner #EasyRecipes #LemonGarlic #WhiteFish #GlutenFree #LowCarb #HighProtein #DinnerIdeas #Foodie #HealthyEating #QuickMeals #OvenBaked #CherryTomatoes #KalamataOlives #Zucchini #RedOnion #HerbyFish #CleanEating #MealPrep #WeeknightDinner #GourmetAtHome #FishRecipe #MediterraneanDiet #SunshineFood #FreshIngredients #SimpleCooking #HealthyLifestyle #RecipeInspo


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