Description
Delightful mediterranean baked fish blends fresh Mediterranean herbs and succulent seafood into a quick, elegant meal. Diners will savor Mediterranean coastal flavors with minimal preparation and maximum enjoyment.
Ingredients
Scale
- 2 fish fillets
- ¼ cup (60 ml) olive oil
- 1 tbsp (15 ml) lemon juice
- 1 tbsp (15 ml) sweet chili sauce
- 4 garlic cloves, minced or 2 tsp garlic paste
- 1 medium onion, diced
- 1 cup cherry tomatoes
- ½ cup olives, pitted
- 1 zucchini, diced
- 6 sprigs thyme, chopped
- 3 sprigs rosemary, chopped
- 2 tsp parsley, chopped or dried
- 1 tsp dried oregano
- 1 tsp basil, chopped (optional)
- 1 tsp lemon zest
- ½ tsp salt
- ½ tsp black pepper
Instructions
- Preparation: Calibrate oven to 400°F (204°C), positioning rack centrally for uniform heat distribution.
- Marinade Creation: Whisk marinade ingredients in a generous mixing bowl, crafting a flavor-rich liquid that will permeate fish and vegetables.
- Fish Coating: Thoroughly massage marinade into fish fillets, ensuring complete coverage and flavor absorption from every angle.
- Vegetable Preparation: Tumble vegetables in remaining marinade, guaranteeing each piece is lavishly coated with the aromatic mixture.
- Dish Assembly: Construct a vegetable foundation in the baking dish, creating a robust and flavorful base for the fish fillets.
- Strategic Placement: Arrange marinated fish fillets elegantly atop the vegetable layer, positioning for consistent cooking and maximum flavor interaction.
- Final Seasoning: Cascade any lingering marinade across the entire dish, amplifying moisture and intensifying the Mediterranean essence.
- Baking Process: Slide the dish into the preheated oven, roasting for 15 minutes until fish flakes effortlessly and reaches 145°F (63°C) internal temperature.
- Resting and Serving: Allow dish to settle for 5 minutes post-cooking, then present the aromatic Mediterranean creation, ready to tantalize taste buds.
Notes
- Marinate Thoroughly: Let fish soak in marinade for at least 15-30 minutes before cooking to enhance flavor depth and tenderize protein.
- Check Fish Doneness: Use instant-read thermometer to confirm internal temperature hits 145°F, preventing overcooking and maintaining moisture.
- Vegetable Selection Matters: Choose firm vegetables like bell peppers, zucchini, and tomatoes that won’t release excessive water during baking.
- Seasoning Secret: Sprinkle fresh herbs like oregano or parsley after baking to boost fresh Mediterranean flavor profile and add vibrant color.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 3
- Calories: 380
- Sugar: 4 g
- Sodium: 500 mg
- Fat: 28 g
- Saturated Fat: 4 g
- Unsaturated Fat: 24 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 10 g
- Cholesterol: 50 mg