Mediterranean Baked Fish with Eggplant and Zucchini

Name: Mediterranean Baked Fish with Eggplant and Zucchini
Total time: 35 min
Yield: 1 serving
Cuisine: Mediterranean
Ingredients: 1 fillet of white fish (such as cod or tilapia); 1 small eggplant, diced; 1 small zucchini, sliced; 1 tablespoon olive oil; 1 clove garlic, minced; 1 teaspoon dried oregano; Salt and pepper to taste; Fresh lemon slices for garnish

Prev List Next

AI-generated image

35 minTotal time

easyDifficulty

320kcal / serving

Ingredients

For 1 serving

servings

1 fillet of white fish (such as cod or tilapia)
1 small eggplant, diced
1 small zucchini, sliced
1 tablespoon olive oil
1 clove garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
Fresh lemon slices for garnish

Ingredient substitutions

Cod Tilapia, using a fillet of similar thickness
Dried oregano Dried thyme in the same amount
Fresh lemon slices A small wedge of fresh lemon for serving

Nutrition per serving

Estimated values for 1 serving, 320 kcal

Protein30 g

Carbohydrates17 g

Fat15 g

Fiber 7 g · Sugar 8 g · Sodium 450 mg

PDF Find nearby

This PCOS-friendly Mediterranean dish combines tender fish with roasted eggplant and zucchini, delivering a burst of flavor while being low in carbs and rich in healthy fats. Perfect for a nutritious meal that supports hormonal balance.

Mediterranean

Steps

Preheat your oven to 400°F (200°C).
In a bowl, mix the diced eggplant and sliced zucchini with olive oil, minced garlic, oregano, salt, and pepper until well coated.
Spread the vegetables on a baking sheet and roast in the oven for 15 minutes.
While the vegetables are roasting, season the fish fillet with salt, pepper, and a drizzle of olive oil.
After 15 minutes, remove the baking sheet, make space in the center, and place the fish fillet on it.
Return to the oven and bake for an additional 15-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Serve garnished with fresh lemon slices.

Tips for Mediterranean Baked Fish with Eggplant and Zucchini

Cut the eggplant and zucchini into similarly sized pieces so they soften at a similar rate.
Use a rimmed baking sheet with space around the vegetables; crowding can make them steam rather than brown.
The fish is ready when its center turns opaque and the flakes separate easily; thin fillets may finish before the vegetables.