Mediterranean Baked Fish: Easy and Flavorful Recipe
Mediterranean Baked Fish is a simple yet elegant dish that brings fresh, vibrant flavors to your table with minimal effort. Perfect for busy weeknights or a light weekend dinner, this recipe combines tender white fish with vegetables, herbs, and citrus for a meal that feels both comforting and refreshing.
With only a few wholesome ingredients and an oven doing most of the work, this recipe proves that healthy cooking does not need to be complicated. Every bite is packed with Mediterranean character and natural goodness.
Why You Will Love This Recipe
- Quick preparation with minimal hands-on time
- Light, healthy, and full of fresh flavor
- Perfect for weeknight dinners
- Uses simple ingredients you can easily find
- Oven-baked for easy cleanup
Ingredients
- 2 white fish fillets (such as cod or tilapia, about 6 oz each)
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup red onion, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, sliced
- Fresh parsley, chopped, for garnish
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C).
- Place the fish fillets in the center of a large baking dish, leaving space between each fillet.
- In a bowl, combine cherry tomatoes, olives, red onion, garlic, olive oil, oregano, thyme, salt, and black pepper. Mix well.
- Spoon the vegetable mixture evenly over the fish fillets.
- Arrange lemon slices on top of the fish and vegetables.
- Bake for 20–25 minutes, or until the fish flakes easily with a fork.
- Remove from the oven, let rest for a few minutes, then garnish with fresh parsley before serving.
Tips for Best Results
- Do not overcrowd the baking dish to ensure even cooking
- Use fresh lemon slices for brighter flavor
- Check doneness by gently flaking the fish with a fork
- Serve immediately for the best texture and taste
Serving Suggestions
Serve Mediterranean Baked Fish with a fresh green salad, roasted vegetables, or warm crusty bread to enjoy the flavorful juices. It also pairs well with light grains such as couscous or rice.
Nutrition (Per Serving)
Calories: ~320 kcal
Fat: 18 g
Carbohydrates: 8 g
Protein: 30 g
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