Baked Herb Fish with Fluffy Rice & Fresh Garden Salad 🍚🥒🍅

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Introduction

Light, comforting, and full of fresh flavor, this baked herb fish meal is a perfect balance of nutrition and simplicity. Tender fish fillets are gently baked with fragrant herbs, served alongside fluffy rice and a crisp garden salad. It’s an ideal dish for a wholesome family lunch or an elegant yet easy dinner.

Ingredients & Quantities

For the Baked Herb Fish

• 2–3 white fish fillets (cod, hake, tilapia, or sea bass)
• 2 tbsp olive oil
• 2 cloves garlic (minced)
• 1 tbsp fresh parsley (chopped)
• 1 tsp dried oregano or thyme
• ½ tsp paprika
• Salt & black pepper (to taste)
• Juice of ½ lemon
• Lemon slices (optional)

For the Fluffy Rice

• 1 cup long-grain rice
• 2 cups water or light broth
• 1 tbsp olive oil or butter
• ½ tsp salt

For the Fresh Garden Salad

• 1 cup cucumber (sliced)
• 1 cup cherry tomatoes (halved)
• ½ cup lettuce or mixed greens
• 2 tbsp olive oil
• 1 tbsp lemon juice or vinegar
• Salt & pepper (to taste)

Instructions

1. Bake the Fish

1. Preheat oven to 180°C (350°F).
2. Place fish fillets in a baking dish.
3. Mix olive oil, garlic, herbs, paprika, salt, pepper, and lemon juice.
4. Brush mixture over the fish and add lemon slices if desired.
5. Bake for 15–20 minutes, until the fish flakes easily with a fork.

2. Prepare the Rice

1. Rinse rice until water runs clear.
2. Bring water, oil, and salt to a boil.
3. Add rice, cover, and simmer on low for 12–15 minutes.
4. Rest for 5 minutes, then fluff with a fork.

3. Assemble the Salad

1. Combine cucumber, tomatoes, and greens in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season lightly and toss just before serving.

Description

This dish delivers soft, flaky fish infused with herbs, paired with perfectly cooked rice and a refreshing salad that adds crunch and brightness. It’s satisfying without being heavy—clean flavors, simple preparation, and beautiful presentation.

Origin & Cultural Significance

Herb-baked fish is common across Mediterranean kitchens, where olive oil, herbs, and fresh vegetables form the foundation of everyday cooking. It reflects a tradition of healthy, seasonal, and balanced meals.

Optional Additions

• Add sliced onions or bell peppers under the fish
• Sprinkle chili flakes for gentle heat
• Mix olives or feta into the salad
• Replace rice with quinoa or brown rice

Tips for Success

• Don’t overbake the fish—moisture is key
• Let rice rest before fluffing for perfect texture
• Season salad lightly to keep it fresh and crisp

Nutritional Information (Approx. per serving)

• Calories: 450–500 kcal
• Protein: High
• Fat: Healthy fats from olive oil
• Carbohydrates: Balanced, energy-giving

Conclusion

Baked Herb Fish with Fluffy Rice & Fresh Garden Salad is proof that simple ingredients can create a truly nourishing and delicious meal. It’s easy, elegant, and perfect for anyone who loves clean, homemade cooking.

Recommendation

Serve this dish with sparkling water or mint tea for a refreshing finish. Ideal for weeknights, meal prep, or light entertaining.