Ingredients
Fish
- 4 fish fillets(such as cod, haddock, or sea bass) about 150-200g each
- 2 tbsp olive oil
- 2 garlic cloves minced
- 1 small onion finely chopped
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 1 can diced tomatoes (400g)
- 1/2 cup dry white wine (optional)
- 1/2 tsp dried origanum
- 1/2 tsp dried thyme
- 1/2 tsp dried rosemary
- salt and black pepper to taste
- juice of 1 lemon
- fresh parsley chopped (for garnish)
- lemon wedges for serving
Instructions
- Preheat your oven to 200°C (392°F).
- In a large ovenproof skillet or baking dish, heat the olive oil over medium heat.
- Add the minced garlic and chopped onion to the skillet and sauté for 2-3 minutes, or until they start to soften.
- Stir in the diced red and yellow bell peppers and cook for an additional 2-3 minutes.
- Add the canned diced tomatoes, white wine (if using), dried oregano, dried thyme, and dried rosemary to the skillet. Season with salt and black pepper. Allow the mixture to simmer for about 5 minutes, allowing the flavors to meld.
- Place the fish fillets on top of the tomato and pepper mixture in the skillet.
- Drizzle the lemon juice over the fish and season it with a bit more salt and black pepper.
- Transfer the skillet to the preheated oven and bake for 20 minutes, or until the fish flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fish fillets, so keep an eye on them.
- Once the fish is cooked, remove the skillet from the oven. Garnish the dish with chopped fresh parsley.
- Serve the Mediterranean baked fish hot, with lemon wedges on the side. You can serve it with your choice of side dishes, such as steamed vegetables, rice, or crusty bread to soak up the delicious sauce.Enjoy your Mediterranean Baked Fish!
Nutrition Facts
Mediterranean baked fish
Amount per Serving
Calories
300
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
86
mg
29
%
Sodium
123
mg
5
%
Potassium
1215
mg
35
%
Carbohydrates
12
g
4
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
37
g
74
%
Vitamin A
1197
IU
24
%
Vitamin C
107
mg
130
%
Calcium
84
mg
8
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.