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Mediterranean Baked Fish - Flavorful and Heart-Healthy Delight

This Mediterranean Baked Fish is a delightful dish that combines fresh herbs and citrus for a burst of flavor. The light and flaky fish, baked to perfection, is perfect for those looking to enjoy a heart-healthy meal that fits seamlessly into a renal diet.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 350
Ingredients Method Notes

Ingredients
  

Fish and Marinade
  • 4 oz white fish fillets (such as cod or haddock) fresh or frozen, thawed if frozen
  • 2 tbsp olive oil extra virgin for flavor
  • 1 tbsp lemon juice freshly squeezed
  • 1 tsp dried oregano or fresh oregano, chopped
  • 1 clove garlic minced
  • 1 tsp black pepper freshly ground
  • 1 cup zucchini sliced
  • 1 cup bell pepper sliced, any color

Method
 

Cooking Instructions
  1. Preheat your oven to 400°F (200°C). In a bowl, whisk together olive oil, lemon juice, oregano, minced garlic, and black pepper. Place the fish fillets in a baking dish and pour the marinade over them, ensuring they are well coated. Allow to marinate for 10 minutes while preparing the vegetables.
  2. In the same baking dish, add the sliced zucchini and bell peppers around the fish. Drizzle with a little more olive oil and give everything a gentle toss to coat. Bake for 20-25 minutes, or until the fish flakes easily with a fork and the vegetables are tender.

Notes

Renal Diet Tips: Using fresh vegetables instead of canned helps keep sodium levels low. Always opt for fresh herbs whenever possible to enhance flavor without adding salt. If you're concerned about potassium, ensure that the vegetables used are within your dietary limits.
This dish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave. For variety, try different types of low-potassium vegetables or fish.