Mediterranean Baked Fish
250kcal
Ingredients
Main Ingredients
- 4 pieces Cod or tilapia fillets
- 1 whole Lemon (sliced)
- 1 cup Cherry tomatoes
- ½ cup Black olives (pitted)
- 3 cloves Garlic (minced)
- 1 teaspoon Dried oregano
- 2 tablespoons Olive oil
- to taste Fresh parsley (chopped, for garnish)
- optional Crusty bread (for serving)
Method
Preparation
- Preheat the oven to 400°F (200°C).
- Lightly grease a baking dish and arrange the cod or tilapia fillets in a single layer.
- Layer the fillets with the sliced lemon, cherry tomatoes, and black olives.
- Evenly sprinkle the minced garlic and dried oregano over the top.
- Drizzle the olive oil over everything, ensuring the fish is well coated.
Cooking
- Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Once out of the oven, garnish with fresh parsley before serving.
Serving
- Serve with a side of crusty bread to soak up all the delicious juices, if desired.
Nutrition
Serving1gCalories250kcalCarbohydrates14gProtein30gFat10gSaturated Fat2gSodium500mgFiber2gSugar3g
Notes
Ingredient substitutions: If you don't have cod or tilapia, other white fish like haddock or snapper can be used instead. You can also add other vegetables such as bell peppers or zucchini for extra flavor and nutrition. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven to keep the fish moist.