Italian Baked Fish

Servings: 6 

Full of omega-3s, vitamin D, and zinc, fish are a pillar of Mediterranean cuisine. These baked fish are marinated with Italian flavors of bright lemon, earthy oregano, and garden-fresh basil, then set atop fresh bell peppers and shallots. Marinate the fillets the night before for a quick week-night-friendly dinner.



2 pounds fish fillets
1 teaspoon salt
½ teaspoon black pepper
10 garlic cloves, minced
15 basil leaves, chopped
1½ teaspoons dried oregano
1 teaspoon ground coriander
6 tablespoons extra-virgin olive oil
Juice of 1 lemon
2 red bell peppers, sliced into strips
2 shallots, sliced



1. Pat the fish fillets dry with paper towels. Sprinkle the fillets with salt and pepper on both sides.
2. Place the fillets in a large bowl and add the garlic, basil, oregano, coriander, olive oil, and lemon juice. Massage the fillets with the seasoning, ensuring the fish is evenly coated in the marinade.
3. Place the marinated fillets on a plate and cover with plastic wrap. Refrigerate for 30 minutes. Set aside the remaining marinade.
4. Preheat the oven to 450°F and coat a baking dish with non-stick cooking spray.
5. Arrange the bell peppers and shallots in the bottom of the prepared baking dish.
6. Remove the fillets from the fridge and arrange on top of the peppers and shallots. Pour the reserved marinade over the fish.
7. Bake for 15 minutes, or until the fish flakes easily with a fork. Remove from the oven and let sit for 5 minutes before serving warm. Refrigerate leftovers in an airtight container for up to 3 days.


NUTRITION • per one serving • 

Calories 500 —
Total Fat 32 g 41%
Saturated Fat 6.1 g 31%
Polyunsaturated Fat 1.7 g —
Monounsaturated Fat 9.9 g —
Trans Fat 0 g —
Cholesterol 50 mg 17%
Sodium 850 mg 37%
Total Carbohydrates 33 g 12%
Dietary Fiber 2 g 7%
Total Sugars 1 g —
Protein 23 g 46%
Vitamin A 31.2 mcg 8%
Vitamin C 127 mcg 45%
Vitamin D 0.7 mcg 4%
Potassium 678 mg 15%
Calcium 55 mg 4%
Iron 3.9 mg 20%


This AMAZING Recipe can be found in my Intermittent Fasting and the Mediterranean Diet Cookbook here


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