Servings
2–4
Total time
About 40–45 minutes
Ingredients
Fish
- 2 whole fish (such as sea bass, sea bream, or snapper)
or 4 fish fillets (about 150–200 g each)
Vegetables and aromatics
- 1 large onion, thinly sliced
- 2 medium tomatoes, sliced or chopped
- 1 bell pepper (optional), sliced
- 3–4 cloves garlic, minced
- 1 lemon (sliced into rounds + some juice)
Herbs and seasoning
- 2–3 tablespoons chopped fresh parsley
- 1 teaspoon dried oregano
- ½ teaspoon paprika (optional)
- Salt, to taste
- Black pepper, to taste
Fat and moisture
- 3–4 tablespoons olive oil
- 2–3 tablespoons water or vegetable broth (optional, for extra moisture)
Step 1: Prepare the fish
- Clean the fish thoroughly.
- Pat dry with paper towels (important for better roasting).
- Make 2–3 shallow slits on each side of whole fish (helps seasoning penetrate).
- Rub inside and outside with:
- salt
- black pepper
- a little lemon juice
Let it sit for 10–15 minutes while you prepare vegetables.
Step 2: Prepare the Mediterranean base
- Slice onion and tomatoes.
- Mince garlic.
- Chop parsley.
In a bowl, mix:
- sliced onions
- tomatoes
- garlic
- half of the parsley
- oregano
- olive oil
- pinch of salt and pepper
This mixture becomes the flavor base under and over the fish.
Step 3: Assemble the baking dish
- Preheat oven to 190°C (375°F).
- Lightly grease a baking dish with olive oil.
- Spread half of the vegetable mixture on the bottom.
- Place the fish on top.
- Stuff the fish cavity (if whole fish) with:
- lemon slices
- garlic
- parsley
- Spoon remaining vegetable mixture over and around the fish.
- Add extra lemon slices on top.
Optional:
- Add 2–3 tablespoons water or broth around the edges to keep it moist.
Step 4: Bake the fish
- Cover dish loosely with foil for the first 15–20 minutes.
- Bake for 25–35 minutes total, depending on size.
Cooking cues:
- Fish should flake easily with a fork.
- Flesh turns opaque and white.
- Internal temperature should reach about 63°C.
- Remove foil in the last 10 minutes to lightly brown the top.
Step 5: Finish and serve
- Remove from oven and let rest for 5 minutes.
- Sprinkle remaining fresh parsley.
- Drizzle a little extra olive oil and fresh lemon juice before serving.
Serving suggestions
This dish pairs well with:
- roasted vegetables
- cauliflower rice (low-carb option)
- simple green salad
- couscous or rice (non-low-carb option)
Tips for best results
- Do not overbake; fish becomes dry quickly.
- Fresh lemon is essential for authentic Mediterranean flavor.
- Use good-quality olive oil for best taste.
- If using fillets instead of whole fish, reduce baking time to 15–20 minutes.
Variations
Spicy version
Add chili flakes or sliced green chilies.
Tomato-rich version
Add more tomatoes and a spoon of tomato paste for a saucier bake.
Olive and caper version
Add olives and capers for a stronger Mediterranean flavor profile.
