Description
A flavorful Mediterranean Baked Fish recipe featuring fresh herbs, garlic, lemon, and sweet chili sauce, combined with vibrant vegetables and olives, all baked to perfection in the oven. This dish offers a healthy and delicious way to enjoy fish, bursting with aromatic Mediterranean flavors.
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 2 teaspoons 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 the oven to 400℉ (204℃) and lightly grease or line a baking dish with parchment paper to prevent sticking and ensure easy cleanup.
- Prepare the Marinade: In a bowl, combine chopped thyme, rosemary, dried oregano, parsley, minced garlic, chopped basil (if using), lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil. Mix thoroughly to create a fragrant marinade.
- Marinate the Fish: Rub the marinade generously on both sides of the fish fillets, ensuring they are well coated for maximum flavor infusion.
- Coat the Vegetables: Add the cherry tomatoes, pitted olives, diced onion, and diced zucchini to the remaining marinade in the bowl. Toss the vegetables until evenly coated with the marinade.
- Assemble in Baking Dish: Pour the marinated vegetables into the prepared baking dish, spreading them out evenly. Place the marinated fish fillets on top of the vegetables.
- Bake: Place the baking dish in the preheated oven and bake at 400℉ (204℃) for about 15 minutes, or until the fish is cooked through and flakes easily with a fork.
- Rest and Serve: Remove the baking dish from the oven and let the fish rest for 5 minutes to allow the flavors to settle. Serve warm for a delicious and healthy Mediterranean meal.
Notes
- You can substitute the fish fillets with other white fish such as cod, haddock, or sea bass.
- Adjust the amount of sweet chili sauce to your preferred sweetness and spice level.
- Fresh herbs can be replaced with dried if fresh are not available, but reduce the quantity slightly as dried herbs are more potent.
- Serve with a side of crusty bread or over cooked quinoa or rice for a more filling meal.
- Ensure fish is fresh and cooked to an internal temperature of 145℉ (63℃) for food safety.
