Tasty Baked Fish

This easy fish bake takes basic items and turns them into a sun-soaked feast that'll brighten your dinner table any night. The vibrant veggie base creates its own tasty sauce while cooking, soaking the tender fish with bold sunny flavors from the Mediterranean.

I whipped up this dish for the first time after coming back from vacationing in Greece where I couldn't get enough of their straightforward but tasty seafood. Now it's my favorite no-fuss meal when friends come over, and they all want me to share how I made it before they head home.

Ingredients

• White fish fillets such as halibut or cod with their gentle taste that works beautifully with the punchy Mediterranean additions
• Olive oil grab something extra virgin and quality for that genuine Mediterranean touch
• Red onion brings lovely purple color and turns wonderfully soft during cooking
• Garlic cloves freshly chopped garlic forms the tasty foundation
• Bell peppers yellow and red ones add natural sweetness and eye-catching color
• Cherry tomatoes they pop while baking and make little spots of sweet juiciness
• Kalamata olives their rich salty kick adds real Mediterranean charm
• Capers they're not must-haves but they really make the dish with their tangy bite
• Fresh lemon both the juice and grated skin wake up all the flavors
• Dried oregano the classic Mediterranean herb that handles baking really well
• Paprika gives a gentle warmth and pretty reddish tint
• Fresh parsley finishes with a burst of green freshness

How To Make Mediterranean Baked Fish

Get Ready

Turn your oven to 400°F and give your baking dish a light coating of oil. This heat lets the veggies get tender while cooking the fish perfectly without making it dry. A flat glass or ceramic dish works great for this.

Fix The Veggie Mix

Put all your veggies together in a mixing bowl sliced onions peppers tomatoes garlic olives and capers. Mix with olive oil oregano paprika salt and pepper until everything's nicely coated. This colorful mix will give amazing flavor to your fish as everything bakes.

Add The Fish

Spread your seasoned veggies across the bottom of your oiled dish making a flat bed. Put the fish pieces on top with skin facing down if there's skin. This way the fish soaks up all the yummy flavors from below.

Top It Off

Drizzle fresh lemon juice over the fish and scatter some lemon zest. Finish with a touch more salt pepper and oregano right on the fish. The lemon juice doesn't just add flavor it also helps make the fish super tender.

Bake It

Put your dish in the hot oven and cook uncovered for 20 to 25 minutes. You'll know the fish is done when it looks white through and breaks apart easily with a fork. The veggies should be soft with slightly browned edges.

Final Fresh Touch

Take it out of the oven and right away sprinkle with chopped fresh parsley. Serve with extra lemon pieces for squeezing at the table. This last fresh addition balances the rich flavors that build up during baking.

Those tiny capers might not look like much but they're actually my hidden trick in this dish. These little flavor nuggets spread their tangy goodness through all the veggies giving you surprising pops of taste with every forkful. My grandma from the Mediterranean always told me that the tiniest ingredients often pack the biggest punch.

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Fantastic Wine Matches

This sunny fish creation tastes even better with the right wine beside it. Try a fresh Albariño from Spain or maybe a Greek Assyrtiko with their clean taste that goes great with the salty olives and capers. If you prefer red a light Pinot Noir works amazingly well thanks to its bright tang and soft finish. The mix of veggies makes this fish hearty enough to stand up to lighter reds unlike most seafood dishes.

Make It Your Own

What's great about Mediterranean cooking is how flexible it can be. Feel free to throw in whatever veggies look good at your store. Things like zucchini eggplant fennel or artichokes fit right in. Want something more filling? Toss in some white beans or chickpeas with the veggies. Not crazy about the fish I suggested? Salmon works great too just cook it a bit longer since it's thicker.

Serving Suggestions

This dish stands perfectly fine on its own but you might want some simple sides to soak up all those tasty juices. A chunk of crusty bread works great or try serving it over couscous quinoa or little orzo pasta. A simple green salad with just olive oil and lemon juice rounds things out nicely. For a full Mediterranean experience start with a small plate of olives and feta cheese before bringing out this colorful main dish.

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Frequently Asked Questions

→ What’s the best fish to use here?

Any firm white fish fillet works well. Cod, tilapia, or halibut are great options. You could also try haddock or snapper depending on availability. Aim for fillets about an inch thick so they cook evenly.

→ Can I prep parts in advance?

Totally! Cut up the veggies a day before and keep them in a sealed container in the fridge. You could also mix up the spices. When it's time to cook, simply assemble and bake for quick, hassle-free prep.

→ How do I know the fish is cooked through?

You’ll know the fish is done when it turns opaque and easily flakes with a fork. Usually, it takes 20-25 minutes at 400°F (200°C) depending on thickness. For accuracy, the inside temp should hit 145°F (63°C).

→ What sides go well with baked fish?

This dish is super versatile! Serve with rice, couscous, or quinoa to soak up the flavorful juices. It also works wonderfully with roasted veggies, a fresh salad, or some warm bread. For something lighter, try cauliflower rice.

→ Can I leave out the capers or olives?

Of course! While they bring a nice salty touch and traditional flavor, the dish still works without them. If you skip them, you could sprinkle some extra salt or crumble a bit of feta cheese if you’re okay with dairy.

→ How do I store and warm up leftovers?

Keep leftovers in an airtight container in the fridge for up to two days. To reheat without drying out, cover the dish with foil and heat in a 325°F (165°C) oven for 10-15 minutes. Skip the microwave if possible, as it might make the fish chewy.