Sunshine Baked Mediterranean Fish with Lemon Herbs
Recipe Introduction: Sunshine on a Plate
Ever feel like escaping to a sunny Greek island? Me too! This Mediterranean Baked Fish recipe is your passport. It's like a flavour vacation. You know?
This Mediterranean Baked Fish recipe is simple but tastes like sunshine. Flaky fish, bright lemon, and fresh herbs pure magic.
It's one of those Simple Baked Fish Recipes that feels fancy but is dead easy.
A Taste of the Med
This is basically sunshine on a plate. Baked Cod Mediterranean Style is a total classic. It brings a taste of the Mediterranean diet right to your kitchen.
It's the ultimate Mediterranean Diet Meals Dinners . It’s a quick weeknight meal and special enough for company.
This recipe is super easy and takes about 40 minutes. It makes 4 servings, perfect for a family dinner.
Why You'll Love This Recipe
This Healthy Mediterranean Fish Recipe is packed with good stuff. Fish is great for your brain, and olive oil is a heart healthy fat.
So you can enjoy a delicious Herbed Fish Recipe and feel good about it too! Serve this Easy Fish Dishes Healthy for a light lunch or a fancy dinner party.
It's one of those Fish Dish Ideas you'll come back to again and again. I can't wait for you to try this Garlic Herb Baked Fish recipe! It's pretty special.
This Lemon Herb Baked White Fish recipe is really fantastic!
Ingredients & Equipment for Sunshine Baked Mediterranean Fish
Alright, let’s talk about what you'll need. Don’t worry. It’s all pretty straightforward. We're making Sunshine Baked Mediterranean Fish with Lemon & Herbs a breeze! This herbed fish recipe is sure to be a hit!
Main Ingredients: Freshness is Your Friend
We want quality, not just quantity. It really makes a difference, trust me.
- 1.5 lbs (680g) of firm white fish fillets (cod, haddock, or snapper). If it smells fishy before you cook it, don’t use it!
- 1/4 cup (60ml) extra virgin olive oil. Splurge a little here, it’s worth it!
- 1 medium lemon , thinly sliced.
- 4 cloves garlic, minced.
- 1/4 cup (packed) fresh parsley, chopped.
- 1/4 cup (packed) fresh oregano, chopped.
- 1/4 cup (packed) fresh dill, chopped. Fresh is always best, but dried will do in a pinch (see substitutions below).
- 1/2 teaspoon dried red pepper flakes (optional, for a kick).
- Salt and freshly ground black pepper to taste.
- Optional: Cherry tomatoes, halved; olives, quartered (Kalamata). This Mediterranean fish with vegetables tastes even better!
This easy fish dishes healthy is simple to do, with some good Mediterranean Diet Meals Dinners !
Seasoning Notes: The Magic is in the Herbs
Don't skimp here! This is where the Mediterranean Baked Fish gets its mojo. I once tried to be clever and skip the oregano. BIG mistake. It just wasn’t the same.
- Essential spice combinations: Parsley, oregano, and dill. They’re the holy trinity!
- Flavor enhancers and aromatics: Garlic and lemon. This lemon herb baked white fish is the best!
- Quick substitution options: If you're short on fresh herbs, use 1 teaspoon each of dried parsley, oregano, and dill.
Equipment Needed: Keep it Simple
No need for fancy gadgets. A few basics will do. This Garlic Herb Baked Fish is now in your grasp.
- Baking dish (9x13 inch recommended).
- Cutting board.
- Chef's knife.
- Small bowl.
- Whisk (optional). A fork works just as well.
That's it. Now go forth and create some healthy Mediterranean fish recipe magic. And remember, don't be afraid to experiment! This Simple Baked Fish Recipes is going to be your next success!
Sunshine Baked Mediterranean Fish with Lemon & Herbs
Oh my gosh, are you ready for a taste of sunshine? This Mediterranean Baked Fish recipe is like a mini vacation.
Honestly, it's so easy, even I can't mess it up. We're talking flaky fish, zesty lemon, and fragrant herbs.
Is Mise en Place for Real?
First, let's get our ducks in a row. Chop those herbs! Mince that garlic! Slice that lemon! This essential mise en place makes everything smooth sailing.
I know, it sounds fancy, but it just means getting organized. It seriously cuts down on cooking stress. This recipe is so quick, a little organization is all you need to get a super Herbed Fish Recipe .
You know?
Cooking Method
Alright, let's get cracking. We're diving into the process of making this Simple Baked Fish Recipes . It is in fact one of the best Easy Fish Dishes Healthy you'll ever make!
step-by-step to Deliciousness
- Make your marinade: Mix 1/4 cup olive oil, 4 minced garlic cloves, 1/4 cup each of chopped parsley, oregano, and dill, plus a pinch of red pepper flakes (optional), salt, and pepper.
- Marinate that fish: Place your 1.5 lbs of fish fillets in a baking dish. Then, pour the marinade over it.
- Arrange the lemons: Tuck lemon slices around and under the fish. Throw in halved cherry tomatoes and olives if you're feeling fancy.
- Bake it: Preheat your oven to 400° F ( 200° C) . Bake for 20- 25 minutes , until the fish flakes easily. The internal temperature needs to hit 145° F ( 63° C) .
- Serve and enjoy. Garnish with fresh parsley and lemon wedges.
Pro Tips for Your Mediterranean Diet Meals Dinners
- Don't overbake the fish! It's ready when it flakes easily with a fork. Start checking around 20 minutes . Overcooked fish is a major bummer. You can experiment with different Fish Dish Ideas with this method.
- Pat the fish dry before marinating. This helps the marinade stick better. Honestly, it makes a difference.
- Quality olive oil is key. Use the good stuff!
Mediterranean Fish with Vegetables is another option if you wish to boost the nutritional value of this recipe.
Lemon Herb Baked White Fish - Wrapping It Up
This Garlic Herb Baked Fish recipe is a winner. It's a fantastically Healthy Mediterranean Fish Recipe that you can easily customize to your liking.
Give it a whirl you won't regret it! Oh, and don't forget to let me know how it turns out.
Bon appétit! Or as they say in the Mediterranean, Yamas ! If you want to change it up, try using these techniques for Baked Cod Mediterranean Style .
Recipe Notes for Your Sunshine Baked Mediterranean Fish
Right, so you're about to make some killer Mediterranean Baked Fish . Honestly, even if you're a bit rubbish in the kitchen, this one’s pretty foolproof.
But, here are a few extra bits and bobs to keep in mind. These Simple Baked Fish Recipes are all about ease, and this one's no different.
Serving it Up Nice and Pretty
For plating, think rustic chic. I like to chuck a handful of fresh parsley on top for that "just gathered from the garden" vibe.
Serve it straight from the baking dish for a family style feast. Or, if you're feeling fancy, plate each fillet individually with a lemon wedge.
Sides? You can't go wrong with a classic Greek salad. The tanginess cuts through the richness of the fish. Roasted veggies like zucchini and bell peppers are also a winner.
And a chilled glass of Sauvignon Blanc? Chef's kiss! These Fish Dish Ideas are endless.
Storage Like a Pro
Got leftovers? No worries! Let the fish cool completely, then pop it in an airtight container. It'll happily sit in the fridge for up to 3 days .
Don't even think about freezing it; cooked fish tends to get a bit weird texture wise after freezing.
To reheat, gently warm it in the oven at 275° F ( 135° C) until heated through. Microwave works in a pinch, but oven is where the real flavor is preserved.
Playing Around with Flavors
Fancy a little twist? If you're on a Mediterranean Diet Meals Dinners kick, you can chuck in some artichoke hearts or sun-dried tomatoes.
A little spice? Red pepper flakes or a pinch of cayenne will do the trick.
For a dairy-free version, just make sure your olive oil is good to go. It's already pretty naturally healthy this Healthy Mediterranean Fish Recipe is a winner.
If you're craving something else try Lemon Herb Baked White Fish .
Nutrition Nuggets
Alright, so each serving of this Garlic Herb Baked Fish is roughly 350 calories. You are getting a good 40 grams of protein.
Fat is around 20 grams, and carbs are minimal, about 5 grams. It's packed with Omega-3s and all sorts of good stuff.
It's a fab way to get your fish fix, especially if you're aiming for some Easy Fish Dishes Healthy .
So, there you have it. This Herbed Fish Recipe is really forgiving, so don't stress too much. Have a go, play around with the ingredients.
I'm sure the fish will be the best Baked Cod Mediterranean Style you have ever tried. Get cooking and enjoy, you legend!
Frequently Asked Questions
Can I use frozen fish for this Mediterranean Baked Fish recipe?
Absolutely! Just make sure to thaw the fish completely before marinating. Pat it dry with paper towels after thawing to remove excess moisture, as this will help the marinade adhere better. Nobody wants a soggy bottom!
What's the best way to store leftover Mediterranean Baked Fish? And how long will it last?
Store any leftover baked fish in an airtight container in the fridge. It will keep for up to 2-3 days. Reheat gently in the oven or microwave be careful not to overcook it, or it will become dry. Think of it like reheating a Sunday roast, low and slow is key!
I don't have fresh herbs. Can I use dried herbs for this Mediterranean Baked Fish recipe?
Yes, you can! If fresh herbs are not available, use dried herbs. A good rule of thumb is to use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs called for in the recipe. You know what they say, "Keep Calm and Carry On" cooking!
Can I add vegetables to the baking dish along with the fish?
Definitely! Adding vegetables is a fantastic way to make this a complete one-pan meal. Cherry tomatoes and olives are already suggested, but consider adding sliced zucchini, bell peppers, or red onion to the baking dish alongside the fish.
They'll roast in the flavorful marinade and complement the dish beautifully, it will be smashing!
Is Mediterranean Baked Fish healthy? What are the nutritional benefits?
You bet! This dish is packed with goodness. Fish is a great source of lean protein and omega-3 fatty acids, and the olive oil, herbs, and lemon add healthy fats, vitamins, and antioxidants. Plus, it's relatively low in carbohydrates, making it a nutritious and delicious choice.
You'll feel right as rain after eating this.
I'm not a fan of lemon. What can I substitute in this Mediterranean Baked Fish?
If lemon isn't your cup of tea, you can substitute it with a dry white wine or even a light chicken broth. The acidity of the lemon helps to brighten the dish, so you'll want to use something with a similar profile. A splash of white wine vinegar could work in a pinch, too!
Sunshine Baked Mediterranean Fish With Lemon Her
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 20g |
| Fiber | 1g |
