🌿 Mediterranean Baked Fish Recipe
Ingredients:
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4 white fish fillets (cod, halibut, sea bass, or tilapia)
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2 tbsp olive oil
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3 garlic cloves, minced
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1 red onion, thinly sliced
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1 red bell pepper, thinly sliced
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1 yellow bell pepper, thinly sliced
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1 zucchini, thinly sliced
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1 cup cherry tomatoes, halved
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½ cup Kalamata olives, pitted & sliced
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2 tbsp capers (optional)
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1 lemon (juice + slices)
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1 tsp dried oregano
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1 tsp dried thyme (or fresh herbs)
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Salt & black pepper to taste
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Fresh parsley, chopped (for garnish)
Instructions:
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Preheat oven to 400°F (200°C).
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Prepare a baking dish: Drizzle with 1 tbsp olive oil.
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Layer vegetables: Spread onion, bell peppers, zucchini, and cherry tomatoes in the dish. Drizzle with ½ tbsp olive oil, sprinkle salt, pepper, oregano, and thyme.
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Add fish: Place fillets over the veggies. Season with salt, pepper, and remaining olive oil.
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Top with flavor: Add olives, capers, minced garlic, and lemon juice. Place lemon slices over fish.
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Bake uncovered for 20–25 minutes, until fish flakes easily with a fork.
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Garnish with fresh parsley and serve hot with rice, couscous, or crusty bread.
❓ Q&A
Q: What type of fish works best for this recipe?
A: White, flaky fish like cod, tilapia, halibut, or sea bass works best. Salmon can also be used but has a richer flavor.
Q: Can I make this dish ahead of time?
A: Yes, you can prep the veggies and season the fish a few hours in advance, then bake just before serving.
Q: How can I make it spicier?
A: Add chili flakes or sliced fresh chili along with the vegetables.
Q: What can I serve it with?
A: Serve with couscous, herbed rice, quinoa, or fresh crusty bread to soak up the juices.
Q: Can I use frozen fish?
A: Yes, just thaw it completely and pat dry before baking to avoid excess water in the dish.
