Servings

2–4

Total time

About 40–45 minutes

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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)

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Step 1: Prepare the fish

1. Clean the fish thoroughly.
2. Pat dry with paper towels (important for better roasting).
3. Make 2–3 shallow slits on each side of whole fish (helps seasoning penetrate).
4. Rub inside and outside with:
   • salt
   • black pepper
   • a little lemon juice

Let it sit for 10–15 minutes while you prepare vegetables.

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Step 2: Prepare the Mediterranean base

1. Slice onion and tomatoes.
2. Mince garlic.
3. 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.

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Step 3: Assemble the baking dish

1. Preheat oven to 190°C (375°F).
2. Lightly grease a baking dish with olive oil.
3. Spread half of the vegetable mixture on the bottom.
4. Place the fish on top.
5. Stuff the fish cavity (if whole fish) with:
   • lemon slices
   • garlic
   • parsley
6. Spoon remaining vegetable mixture over and around the fish.
7. Add extra lemon slices on top.

Optional:

• Add 2–3 tablespoons water or broth around the edges to keep it moist.

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Step 4: Bake the fish

1. Cover dish loosely with foil for the first 15–20 minutes.
2. 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.

3. Remove foil in the last 10 minutes to lightly brown the top.

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Step 5: Finish and serve

1. Remove from oven and let rest for 5 minutes.
2. Sprinkle remaining fresh parsley.
3. Drizzle a little extra olive oil and fresh lemon juice before serving.

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Serving suggestions

This dish pairs well with:

• roasted vegetables
• cauliflower rice (low-carb option)
• simple green salad
• couscous or rice (non-low-carb option)

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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.

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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.