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–+ servings
Easy Mediterranean Fish

Easy Mediterranean Fish

Discover how to make Easy Mediterranean Fish a flavorful and healthy weeknight dinner with simple ingredients and minimal effort. Perfect for busy evenings!
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Prep Time 20 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 2 people
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 filets fish (cod, tilapia, or any white fish)
  • 6 branches thyme (finely chopped)
  • 3 branches rosemary (finely chopped)
  • 1 teaspoon dried oregano
  • 2 teaspoons parsley (fresh or dried)
  • 4 cloves garlic (minced or garlic paste)
  • 1 teaspoon fresh basil (optional)
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1 tablespoon mild chili sauce
  • to taste Salt and black pepper
  • ½ cup olive oil
  • 1 cup cherry tomatoes
  • ½ cup pitted olives
  • 1 medium onion (diced)
  • 1 medium zucchini (diced)

Equipment

  • Baking dish
  • Mixing bowls
  • Measuring spoons
  • Microplane grater optional but recommended
  • Kitchen tongs or spatula

Method
 

  1. Preheat your oven to 200°C (400°F) and prepare the marinade by mixing herbs, garlic, lemon zest, chili sauce, salt, pepper, and olive oil in a bowl.
  2. Coat both sides of the fish filets with the marinade and set aside.
  3. Toss cherry tomatoes, olives, diced onion, and zucchini in the same bowl with the remaining marinade.
  4. Pour the marinated veggies into a baking dish, place the fish filets on top, and spoon any leftover marinade over the fish.
  5. Bake for 15 minutes or until the fish flakes easily with a fork, then let it rest for 5 minutes before serving.

Nutrition

Calories: 450kcalCarbohydrates: 15gProtein: 35gFat: 30gSaturated Fat: 4gPolyunsaturated Fat: 8gMonounsaturated Fat: 16gCholesterol: 80mgSodium: 450mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 15IUVitamin C: 25mgCalcium: 8mgIron: 10mg

Notes

Use dried herbs in half the quantity if you don't have fresh ones. Substitute fish with salmon or shrimp for variety. Store leftovers in an airtight container in the fridge for up to 3 days. This dish can be marinated a day ahead and assembled before baking. Enjoy it with crusty bread or a fresh salad!
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