Mediterranean Baked Fish

42 4
Recipe By
4.7
(13) 12 Reviews
Prep Time
15
min.
Total Time
42
min.
Servings

4

Get some fish into your diet with this flavourful Mediterranean delight.

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What You Need

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Make It

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  • Preheat oven to 400°F. Cut block of fish into 4 equal chunks.
  • Mix zucchini and tomatoes in 9-inch square baking dish; top with fish. Spoon 1 Tbsp. of the dressing over each piece of fish.
  • Bake 15 minutes; sprinkle with cheese. Bake an additional 8 to 12 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Substitute

Any frozen mild flavoured white fish will work in this recipe. For starters, try haddock, sole, whitefish, bluefish or halibut.

Servings

  • 4

Diet Exchange

  • 3 Meat & Alternatives

Nutrition Bonus

Good source of B vitamins and moderate dietary fibre.

Nutritional Information

Serving Size 4
AMOUNT PER SERVING
Calories 222
% Daily Value
Total fat 9g
Sodium 708mg
Carbohydrate 12.1g
Dietary fibre 2.3g
Protein 23.5g
   
Vitamin A 6 %DV
Vitamin C 15 %DV
Calcium 9 %DV
Iron 11 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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  • TammyCaouette |

    This was so easy to make and was a wonderful spin on plain fish. Much better than my mother's typical lemon and dill bake. I would make sure to bake this for friends and family.

  • julie_preston42 |

    Loved the flavor combinations - we used an oil and vinegar dressing, and I subbed cucumber for the zuchini - nice moist fish (used basa fillets), and it did take a little longer to cook through.

  • smufm |

    Excellent and healthy.

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