Best 7 Mediterranean Baked Fish With Vegetables Recipes
In the realm of culinary delights, Mediterranean baked fish with vegetables stands out as a symphony of flavors that captivates the senses and nourishes the soul. This delectable dish, steeped in the vibrant culinary traditions of the Mediterranean region, offers a harmonious blend of tender fish, succulent vegetables, and aromatic herbs, all orchestrated in a symphony of textures and tastes. With its vibrant colors, enticing aromas, and exceptional nutritional value, Mediterranean baked fish with vegetables is not just a meal; it's an experience that transports you to the sun-kissed shores of the Mediterranean, where culinary artistry meets wholesome indulgence.
Here are our top 7 tried and tested recipes!
MEDITERRANEAN BAKED FISH WITH VEGETABLES
Fresh fish, fresh spring vegetables, sheet pan (virtually no clean up), and only 30 minutes? Can a recipe be any more perfect? I don't think so!
Provided by Amanda Marie
Categories Main Course
Time 30m
Number Of Ingredients 11
Steps:
- Preheat the oven to 450 degrees F.
- In a large mixing bowl, whisk the lemon juice and zest, oil, garlic, dill weed, season salt, pepper, oregano, and parsley together.
- Add the green beans, tomatoes, and onions and toss to coat with the sauce
- With a large slotted spoon or tongs, transfer the vegetables to a large baking sheet. Spread vegetables out in one layer on one side of the baking sheet.
- Now, add fish fillet strips to the remaining sauce, toss to coat. Transfer the fish fillets to the baking sheet next to the vegetables and pour any remaining sauce on top.
- Lightly sprinkle the fish and vegetables with a little seasoned salt.
- Bake for 15 minutes. Then transfer the baking sheet to the top oven rack and broil for another 3-5 minutes, watching carefully. The cherry tomatoes should begin to pop under the broiler.
- When ready, remove the baked fish and vegetables from the oven. Serve immediately.
Nutrition Facts : Calories 297 kcal, ServingSize 1 serving
MEDITERRANEAN BAKED FISH
"The mouthwatering aroma of this herbed fish dish baking is sure to lure guests to your kitchen" predicts Ellen De Munnik. "It makes a lovely and colorful presentation for company," she adds from Chesterfield, Michigan. "In a pinch, you can use dried herbs and canned diced tomatoes to replace the fresh ingredients."-Ellen De Munnik, Chesterfield, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a nonstick skillet, saute leeks and garlic in oil until tender; set aside. Coat a 13-in. x 9-in. baking dish with cooking spray. Arrange basil in a single layer in dish; top with fish fillets. Sprinkle with salt. Top with leek mixture., Arrange tomatoes and olives over fish. Thinly slice half of the lemon; place over the top. Squeeze juice from remaining lemon over all. Sprinkle with pepper. , Cover and bake at 425° for 15-20 minutes or until fish flakes easily with a fork. Garnish with rosemary.
Nutrition Facts : Calories 180 calories, Fat 5g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 844mg sodium, Carbohydrate 7g carbohydrate (3g sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges
ONE-PAN BAKED HALIBUT RECIPE WITH VEGETABLES
You'll love this simple baked halibut recipe with colorful vegetables tossed in a citrus and olive oil sauce! Perfect for busy weeknights because it comes together in 20 minutes or less. If you can't find halibut, another white fish like cod, haddock, or red snapper would work well. This sheet pan dinner is a filling meal in one, but if you want to make the most of the zesty Mediterranean-style sauce, serve the halibut and veggies over a bed of barley or bulgur.
Provided by Suzy Karadsheh
Categories Entree
Number Of Ingredients 13
Steps:
- Preheat the oven to 425 degrees F.
- In a large mixing bowl, whisk the sauce ingredients together. Add the green beans, tomatoes, and onions and toss to coat with the sauce. With a large slotted spoon or spatula, transfer the vegetables to a large baking sheet (21 x 15 x 1 inch baking sheet, for example). Keep the vegetables to one side or one half of the baking sheet and make sure they are spread out in one layer.
- Now, add the halibut fillet strips to the remaining sauce, toss to coat. Transfer the halibut fillet to the baking sheet next to the vegetables and pour any remaining sauce on top.
- Lightly sprinkle the halibut and vegetables with a little more seasoned salt.
- Bake in 425 degrees F heated oven for 15 minutes. Then transfer the baking sheet to the top oven rack and broil for another 3 minutes or so, watching carefully. The cherry tomatoes should begin to pop under the broiler.
- When ready, remove the baked halibut and vegetables from the oven. Serve immediately.
Nutrition Facts : Calories 311.5 kcal, Sugar 5.2 g, Sodium 479.2 mg, Fat 19.8 g, SaturatedFat 2.9 g, Carbohydrate 11.1 g, Fiber 3.2 g, Protein 23.6 g, Cholesterol 55.6 mg, UnsaturatedFat 16.1 g, ServingSize 1 serving
MEDITERRANEAN BAKED FISH
We eat a lot of fish and chicken when DH is on the road and I am always looking for something different. I love various Med. tastes and put this together one night. It turned out really good. We had it with romaine salad and bread.
Provided by Queen Dragon Mom
Categories European
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 425°F.
- Heat the oil in a large skillet, add the onion and anise, saute until softened. Stir in the garlic, tomatoes, olives, herbs, lemon pepper and white wine.
- Bring to a boil, reduce heat and simmer until tomatoes are tender and sauce has thickened, about 30 minutes. Add some of the reserved juice if necessary.
- Oil a 13 x 9 inch casserole. Put about half of the vegetable sauce in the pan and spread it around. Place the fillets in a single layer in the pan and distribute the rest of the sauce over the fish.
- Bake until the fish is opaque and flaky, about 20 minutes.
- Plate the fillets and add the sauce and pan juices to the fish.
Nutrition Facts : Calories 324.9, Fat 8.9, SaturatedFat 1.4, Cholesterol 152.3, Sodium 669.2, Carbohydrate 17.3, Fiber 3.6, Sugar 8.6, Protein 43.9
ONE-PAN MEDITERRANEAN ROASTED FISH DINNER
Full of Mediterranean flavors and aromas, our no-fuss roasted fish dinner is ready in only 40 minutes. Use your favorite fish or shellfish to create the perfect one-pan dish.
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 12
Steps:
- Heat oven to 450°F. Drizzle 15x10-inch pan with sides or large shallow roasting pan with 1 tablespoon olive oil.
- Arrange artichoke hearts, tomatoes, olives, bell pepper, garlic and fennel seed in pan. Arrange fish over vegetables. Top with capers, orange peel, orange juice, salt and pepper.
- Bake 30 minutes or until vegetables are tender and fish flakes easily with fork.
- If desired, serve with rice, pasta or potatoes, green salad and/or crusty bread.
Nutrition Facts : ServingSize 1 Serving
MEDITERRANEAN BAKED FISH
Based on a recipe from Taste of Home's Low-Carb Recipes. I couldn't find orange roughy when I made this and used halibut instead and loved it. The intro states, "The mouth-watering aroma of this herbed fish dish baking is sure to lure guests to your kitchen. It makes a lovely, colorful and delicious presentation."
Provided by mersaydees
Categories < 60 Mins
Time 50m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Saute leeks and garlic in nonstick skillet until tender; set aside.
- Prepare a 13x9x2-inch baking dish with nonstick cooking spray.
- Arrange basil in single layer in dish; top with fish fillets. Sprinkle salt over. Top with leek mixture.
- Arrange tomatoes and olives over fish.
- Thinly slice half of the lemon and arrange over top. Squeeze juice from remaining lemon over all.
- Sprinkle with pepper.
- Cover and bake at 425°F for 15-20 minutes or until fish flakes easily with fork.
- Garnish with rosemary.
Nutrition Facts : Calories 195, Fat 5.3, SaturatedFat 0.6, Cholesterol 102.3, Sodium 848.7, Carbohydrate 8.8, Fiber 2.6, Sugar 1.7, Protein 29.2
BAKED FISH WITH FROZEN VEGETABLES
Quick, simple, and delicious baked fish dish with vegetables. Great for any fish and could be made with things you normally have in your pantry. Serve with wild rice.
Provided by newcook
Categories Main Dish Recipes Seafood Main Dish Recipes Cod
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a 2-quart baking dish with olive oil.
- Combine mixed vegetables, water, celery, onion, and garlic in the bottom of the prepared baking dish. Season with paprika, salt, and pepper.
- Lightly season cod fillets and layer on top of vegetables.
- Place in the preheated oven and immediately reduce the heat to 350 degrees F (175 degrees C). Bake until fish flakes easily with a fork, about 30 minutes.
Nutrition Facts : Calories 209.9 calories, Carbohydrate 18.4 g, Cholesterol 41.6 mg, Fat 4.8 g, Fiber 5.4 g, Protein 24.7 g, SaturatedFat 0.7 g, Sodium 147.7 mg, Sugar 0.8 g
Tips:
- Use fresh, high-quality ingredients: The fresher the ingredients, the better the dish will taste. Whenever possible, use organic or locally sourced ingredients.
- Season your fish and vegetables well: Don't be afraid to use plenty of herbs and spices. This will help to bring out the natural flavors of the ingredients.
- Don't overcook the fish: Fish is a delicate protein, so it's important not to overcook it. The best way to check if the fish is done is to insert a fork into the thickest part of the fillet. If the fish flakes easily, it's done.
- Roast the vegetables until they're tender-crisp: You don't want the vegetables to be mushy, so roast them until they're just tender-crisp. This will give them a nice caramelized flavor.
- Serve the fish and vegetables with a flavorful sauce: A simple lemon-butter sauce or a tangy tomato sauce can really elevate the dish.
Conclusion:
Mediterranean baked fish with vegetables is a healthy and delicious dish that's perfect for a weeknight dinner. It's easy to make and can be tailored to your own personal taste. So next time you're looking for a quick and easy meal, give this recipe a try.
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