Mediterranean Baked Fish

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Description

Tender white fish fillets are baked in a zesty lemon-herb olive oil, surrounded by cherry tomatoes, briny olives, zucchini, and onions. This light and refreshing Mediterranean dish brings together fresh flavors with minimal effort. Perfect for a healthy weeknight dinner or a special gathering.

Ingredients For Mediterranean Baked Fish

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

  • 2 medium zucchinis, sliced into half-moons

  • 1 medium red onion, thinly sliced

  • 1 cup cherry tomatoes, halved

  • ½ cup Kalamata olives (pitted)

  • 3 tbsp extra virgin olive oil

  • 3 tbsp fresh lemon juice (about 1 lemon)

  • 2 garlic cloves, minced

  • 1 tsp dried oregano (or 1 tbsp fresh)

  • 1 tsp dried thyme (or 1 tbsp fresh)

  • ½ tsp red pepper flakes (optional for heat)

  • Salt and black pepper, to taste

  • Fresh parsley or basil, chopped (for garnish)

 Instructions

  1. Preheat Oven – Set oven to 400°F (200°C).

  2. Prepare Baking Dish – Drizzle 1 tbsp olive oil at the bottom of a baking dish.

  3. Layer Veggies – Spread zucchini, onions, tomatoes, and olives evenly in the dish.

  4. Make Lemon-Herb Oil – In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, red pepper flakes, salt, and pepper.

  5. Add Fish – Place fish fillets over the veggies. Brush generously with the lemon-herb oil. Pour the rest over the vegetables.

  6. Bake – Bake uncovered for 15–20 minutes (depending on thickness of fillets) until fish flakes easily with a fork.

  7. Garnish & Serve – Sprinkle with fresh parsley or basil and serve warm.

Servings

  • Makes 4 servings (one fillet + veggie mix each).

Nutritional Info (per serving, approx.)

  • Calories: 280

  • Protein: 30g

  • Fat: 14g

  • Carbohydrates: 10g

  • Fiber: 3g

  • Sodium: 480mg

Notes

  • Can be made with any firm white fish.

  • If you prefer more roasted flavor, broil for the last 2 minutes.

  • Add capers for extra brininess.

  • Works well with a splash of white wine in place of some lemon juice.

Tips

  • Pat fish fillets dry before baking so they roast instead of steaming.

  • Don’t overcook—the fish is done when it flakes easily.

  • Serve with couscous, quinoa, or crusty bread to soak up the juices.

  • Use parchment paper for easier cleanup.

Benefits

  • High Protein – Supports muscle health.

  • Omega-3 Rich – Good for heart and brain health (especially if using cod or sea bass).

  • Low Carb & Gluten-Free – Perfect for a light and healthy dinner.

  • Mediterranean Diet Approved – Packed with vegetables, olive oil, and herbs.

Q & A

Q1: Can I use frozen fish?
Yes, just thaw fully and pat dry before baking.

Q2: What other veggies can I add?
Bell peppers, eggplant, or artichokes also pair well.

Q3: How do I store leftovers?
Refrigerate in an airtight container for up to 2 days. Reheat gently at low heat to avoid drying.

Q4: Can I make it ahead?
Yes—assemble veggies and marinade, then bake fresh before serving.

Q5: What wine pairs best?
A crisp white like Sauvignon Blanc or Pinot Grigio complements the citrus and herbs beautifully.

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