Why You’ll Love This Recipe
Mediterranean cuisine is known for its fresh ingredients, bold flavors, and health benefits. In this recipe, the fish is seasoned with olive oil, garlic, lemon, oregano, and cumin, creating a perfectly balanced dish that is both savory and refreshing. It’s quick to prepare and doesn’t require much effort, yet it delivers a complex and satisfying taste. Plus, it’s a light dish, great for those who are looking to enjoy a healthy and flavorful meal without heavy ingredients.
Ingredients
For the Fish:
- 4 filets of white fish (such as cod, halibut, or sea bass)
- 2 tablespoon olive oil
- 2 cloves garlic, minced
- 1 lemon (zested and juiced)
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat your oven to 375°F (190°C).
- In a small bowl, combine the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, and ground cumin. Stir well to mix the ingredients into a marinade.
- Place the fish filets in a baking dish, ensuring they are spaced evenly apart.
- Pour the marinade over the fish, making sure each filet is evenly coated with the garlic and spice mixture.
- Bake the fish in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- Once cooked, remove the fish from the oven and garnish with fresh herbs or extra lemon slices if desired.
- Serve hot with your favorite side dishes like roasted vegetables, quinoa, or a fresh Mediterranean salad.
Servings and Timing
- Servings: 4
- Prep time: 5 minutes
- Cook time: 12-15 minutes
- Total time: 20 minutes
Variations
- Add vegetables: You can roast some vegetables like zucchini, bell peppers, or cherry tomatoes alongside the fish for a one-pan meal.
- Use different spices: For a spicier kick, you can add a pinch of red pepper flakes or paprika to the marinade.
- Swap the fish: Feel free to use any other white fish, such as tilapia or flounder, depending on your preference.
- Herb addition: Add fresh herbs such as parsley or thyme to the marinade or as a garnish for extra flavor.
Storage/Reheating
If you have leftovers, store the fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in the oven at 350°F (175°C) for 10 minutes or until warmed through. Alternatively, you can reheat it in the microwave for 1-2 minutes, but the texture may be slightly different.
FAQs
1. Can I use frozen fish?
Yes, you can use frozen fish. Just make sure to thaw it thoroughly before baking.
2. Can I make this dish in advance?
While this dish is best served fresh, you can prepare the marinade ahead of time and store it in the refrigerator for up to a day. Simply coat the fish right before baking.
3. What other fish can I use in this recipe?
You can use any firm white fish such as tilapia, flounder, or even salmon, although the cooking time for thicker fish like salmon may be a bit longer.
4. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free, as it does not contain any wheat-based ingredients.
5. How do I know when the fish is done cooking?
The fish is done when it becomes opaque and flakes easily with a fork. If you have a meat thermometer, the internal temperature should reach 145°F (63°C).
6. Can I add more spice to the marinade?
Yes, if you enjoy a spicier flavor, you can add some chili powder, cayenne pepper, or even some hot sauce to the marinade.
7. What should I serve this dish with?
This Mediterranean baked fish pairs wonderfully with roasted vegetables, a quinoa salad, or a simple side of couscous. You can also serve it with a fresh Greek salad for a more Mediterranean-inspired meal.
8. Can I use fresh garlic instead of minced garlic?
Yes, you can use fresh garlic instead of pre-minced garlic for a more intense flavor.
9. How can I make this dish even healthier?
For a lighter version, you can reduce the amount of olive oil or skip the oil altogether and bake the fish with lemon juice and herbs only.
10. Can I cook this fish on a grill instead of in the oven?
Yes, grilling the fish is a great option. Just make sure to oil the grill grates to prevent the fish from sticking, and cook the fish over medium heat for about 5-6 minutes per side.
Conclusion
This Mediterranean Baked Fish Delight is a simple, healthy, and flavorful dish that can be made in no time. With the bright flavors of lemon, garlic, oregano, and cumin, it’s a light but satisfying meal that can be enjoyed by itself or paired with a variety of sides. Whether you're looking to eat clean, enjoy the benefits of omega-3s, or just craving something fresh and easy, this baked fish recipe will become a go-to in your cooking repertoire!
Mediterranean Baked Fish Delight
- Total Time: 20 minutes
- Yield: 4 Servings
- Diet: Gluten Free
Description
This Mediterranean Baked Fish Delight is a light and flavorful dish featuring white fish filets seasoned with garlic, lemon, oregano, and cumin. A quick and healthy meal, it’s packed with omega-3s and perfect for those seeking a low-calorie dinner option. Pair it with roasted vegetables or a fresh salad for a well-rounded meal!
Ingredients
For the Fish:
- 4 filets of white fish (such as cod, halibut, or sea bass)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon (zested and juiced)
- 1 tsp dried oregano
- 1 tsp ground cumin
Instructions
- Preheat your oven to 375°F (190°C).
- In a small bowl, combine olive oil, minced garlic, lemon zest, lemon juice, dried oregano, and ground cumin. Stir well to create a marinade.
- Place the fish filets in a baking dish, ensuring they are spaced evenly apart.
- Pour the marinade over the fish, making sure each filet is well-coated.
- Bake the fish for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove the fish from the oven and garnish with fresh herbs or extra lemon slices if desired.
- Serve hot with roasted vegetables, quinoa, or a fresh Mediterranean salad.
Notes
- Add roasted vegetables like zucchini, bell peppers, or cherry tomatoes for a complete one-pan meal.
- For a spicier kick, incorporate red pepper flakes or paprika into the marinade.
- Feel free to swap the fish for tilapia, flounder, or salmon, adjusting the cooking time for thicker fish.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
