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Mediterranean Dinner Recipe: Baked Fish with Herbed Vegetables







The Mediterranean diet is often cited as one of the healthiest ways to eat, promoting health and longevity. This recipe is loaded with protein and phytonutrients, making it a powerhouse meal.

This dinner celebrates lean protein from fish and a variety of seasonal vegetables, dressed with olive oil and fresh herbs. Vegetarians can substitute fish for tofu, tempeh, or legumes, all of which offer similar healthy benefits.

Ingredients:

  • 2 fillets of white fish (cod, sea bass, or similar)
  • 2 tbsp extra virgin olive oil
  • 1 lemon, sliced
  • 2 cups assorted vegetables (zucchini, bell pepper, cherry tomatoes, red onion), chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley, chopped
  • 1 tsp dried thyme or oregano
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Arrange the fish fillets on one side and the mixed vegetables on the other.
  3. Drizzle olive oil over fish and veggies. Sprinkle with garlic, herbs, salt, and pepper.
  4. Place lemon slices on top of the fish. Bake for 20 minutes, until the fish flakes easily and the vegetables are tender.
  5. Garnish with parsley and serve.

This recipe aligns with Mediterranean diet research, which emphasizes plant foods, olive oil, moderate portions of dairy and seafood, and a balanced nutrient intake, supporting heart and metabolic health (Nutrients; BMC Medicine; Iranian Journal of Public Health).

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