Mediterranean Baked Fish

Description

Mediterranean Baked Fish is a light, healthy, and flavorful dish that’s perfect for a quick dinner or an elegant meal. Tender fish fillets are baked with juicy tomatoes, briny olives, fresh herbs, and a drizzle of olive oil, creating a wholesome one-pan meal that’s both nourishing and satisfying. This recipe highlights the bright, fresh flavors of the Mediterranean while keeping things simple and fuss-free.

Ingredients

• 4 white fish fillets (cod, haddock, tilapia, or sea bass – about 5–6 oz each)

• 2 tbsp olive oil

• 2 cloves garlic, minced

• 1 medium red onion, thinly sliced

• 1 cup cherry tomatoes, halved

• ½ cup Kalamata olives, pitted and halved

• 2 tbsp capers (optional)

• 1 lemon (½ sliced, ½ juiced)

• 1 tsp dried oregano (or 1 tbsp fresh)

• 1 tsp paprika

• Salt & pepper, to taste

• 2 tbsp fresh parsley or basil, chopped

Instructions

1. Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.

2. Prepare vegetables: Spread onions, tomatoes, olives, and capers (if using) in the baking dish. Drizzle with 1 tbsp olive oil, sprinkle with oregano, paprika, salt, and pepper. Toss to coat.

3. Arrange fish: Place fish fillets on top of the vegetables. Drizzle with the remaining olive oil and lemon juice. Lay lemon slices over the fish.

4. Bake uncovered for 18–22 minutes, or until the fish is opaque and flakes easily with a fork.

5. Garnish & serve: Sprinkle with fresh parsley or basil. Serve warm with couscous, rice, or crusty bread.

 Servings

• Serves 4 people

Nutritional Information (per serving – approximate)

• Calories: 280

• Protein: 32g

• Fat: 12g

• Carbohydrates: 8g

• Fiber: 2g

• Sodium: 460mg

Notes

• Works with most white, mild fish. Thicker cuts (like cod) may need an extra 3–4 minutes.

• Fresh herbs make a big difference—try basil, dill, or cilantro.

• Can be made in foil packets for easy cleanup.

Tips

• Add crumbled feta on top before baking for extra Mediterranean flair.

• If using frozen fish, thaw fully and pat dry before cooking.

• Pair with a side of roasted potatoes or a Greek salad for a complete meal.

• For spice lovers: add a pinch of chili flakes.

Benefits

• High protein & low carb – great for weight management.

• Heart-healthy fats from olive oil and fish.

• Rich in antioxidants from tomatoes, onions, and herbs.

• Quick & easy – done in under 30 minutes.

Q&A

Q: Can I use salmon instead of white fish?
A: Yes, but reduce cooking time by a few minutes since salmon cooks faster and is fattier.

Q: How do I know the fish is done?
A: The flesh should be opaque and flake easily with a fork. Internal temperature should be 145°F (63°C).

Q: Can I meal-prep this recipe?
A: Yes! Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven.

Q: What side dishes pair best?
A: Couscous, lemon rice, quinoa, roasted veggies, or fresh Greek salad.