Oven-Baked Mediterranean Barinzo with Potatoes and Veggies
This delicious and healthy Mediterranean-inspired baked dish features barinzo (a mild white fish similar to hake or cod), roasted potatoes, bell peppers, zucchini, red onions, and cherry tomatoes, all tossed in olive oil, lemon, and herbs. It’s an easy one-pan dinner that’s hearty, vibrant, and packed with flavor and nutrients.
⏱️ Time:
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Ingredients:
For the Barinzo & Marinade:
4 barinzo fillets (approx. 150g each)
2 tablespoons extra virgin olive oil
Juice of 1 lemon
2 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon ground cumin (optional)
½ teaspoon smoked paprika
Salt and black pepper to taste
For the Veggies:
2 medium potatoes, peeled and cubed
1 zucchini, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
1 cup cherry tomatoes, halved
2 tablespoons olive oil
1 teaspoon dried thyme or rosemary
Salt and pepper to taste
Instructions:
1. Preheat the oven
Preheat oven to 200°C (390°F).
2. Marinate the fish
In a bowl, combine olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper. Rub the marinade over the barinzo fillets and let sit while prepping the vegetables.
3. Prepare the veggies
In a large bowl, toss the potatoes, zucchini, bell peppers, onion, and cherry tomatoes with olive oil, thyme/rosemary, salt, and pepper.
4. Bake vegetables
Spread the vegetables on a baking tray lined with parchment paper. Bake for 20–25 minutes or until potatoes start to soften and edges are golden.
5. Add the fish
Remove tray, make space in the center, and place the barinzo fillets among the vegetables. Drizzle leftover marinade over the fish.
6. Finish baking
Return to oven and bake another 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
7. Serve
Serve hot, garnished with fresh parsley, lemon wedges, and optionally a dollop of tzatziki or yogurt.
Notes:
You can use cod, haddock, or sea bass if barinzo is unavailable.
Try adding olives or capers for an extra Mediterranean touch.
For a low-carb version, swap potatoes for cauliflower or eggplant.
This dish pairs beautifully with quinoa, couscous, or crusty whole grain bread.
❓ Frequently asked questions FAQs
Q: Can I use frozen bairinzo?
A: Yes, just thaw completely and pat dry before marinating.
Q: Can I cook everything together from the start?
A: It’s better to give potatoes a head start, as they take longer than fish to cook.
Q: How do I know when the fish is done?
A: It should be white and flaky, not translucent. Internal temperature should be 63°C (145°F).
Q: Can I meal prep this dish?
A: Absolutely! It reheats well for up to 2–3 days in the fridge.
Nutritional Value
Calories 395 kcal
Protein 35g
Fiber 5g
Sodium 410mg
Iron 15% DV