Description
This Mediterranean Baked Fish recipe features tender fish fillets baked with a vibrant mix of herbs, garlic, lemon, and sweet chili sauce, accompanied by juicy cherry tomatoes, olives, zucchini, and onions. It’s a flavorful, healthy dish that brings the fresh tastes of the Mediterranean right to your table, perfect for a quick and wholesome dinner.
Ingredients
Scale
Fish and Marinade
- 2 Fish fillets
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoon Parsley, chopped or dried
- 4 Garlic cloves, minced or chopped or 2 teaspoon garlic paste
- 1 teaspoon Basil, chopped (optional)
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 tablespoon Sweet chilli sauce
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ cup Olive oil
Vegetables
- 1 cup Cherry tomatoes
- ½ cup Olives, pitted
- 1 medium Onion, diced
- 1 Zucchini, diced
Instructions
- Preheat Oven: Preheat your oven to 400℉ (about 200℃) and lightly grease or line a baking dish to prevent sticking.
- Prepare Marinade: In a bowl, mix together chopped thyme, rosemary, dried oregano, parsley, minced garlic, optional basil, lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil until well combined. This fragrant marinade will infuse the fish with vibrant flavors.
- Marinate Fish and Veggies: Rub the marinade thoroughly on both sides of the fish fillets. Then, add the cherry tomatoes, pitted olives, diced onion, and zucchini into the remaining marinade, tossing to coat the vegetables evenly.
- Assemble in Baking Dish: Pour the marinated vegetables into the prepared baking dish, spreading them evenly. Place the marinated fish fillets on top of the vegetables to allow the flavors to meld during baking.
- Bake: Place the baking dish in the preheated oven and bake for approximately 15 minutes, or until the fish is cooked through and flakes easily with a fork.
- Rest and Serve: Remove the dish from the oven and let it rest for 5 minutes to allow the juices to settle. Serve warm, enjoying the tender fish alongside the flavorful Mediterranean vegetables.
Notes
- You can use any firm white fish like cod, halibut, or sea bass for this recipe.
- Adjust the amount of sweet chili sauce to your preferred level of sweetness and spice.
- For a low-sodium option, reduce or omit added salt and use low-sodium olives.
- This dish pairs well with crusty bread, rice, or a fresh green salad.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
