Mediterranean Roasted Fish with Cherry Tomatoes & Herbs
This dish features flaky roasted white fish nestled in a bed of burst cherry tomatoes, garlic, olive oil, and fresh herbs. It’s quick, vibrant, and full of Mediterranean flavor — perfect with crusty bread, rice, or a light salad.
Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Ingredients
For the fish and tomato roast:
2 white fish fillets (e.g., cod, sea bass, snapper, or tilapia)
2 cups cherry tomatoes, halved
2 tbsp olive oil
2 cloves garlic, thinly sliced
1/2 tsp dried oregano
1/2 tsp dried thyme or fresh rosemary
Salt & black pepper, to taste
Optional: pinch of red pepper flakes for heat
Juice of 1/2 a lemon
2 tbsp fresh parsley or basil, chopped
Instructions
1. Preheat the oven
Preheat oven to 200°C (400°F).
2. Prepare the tomato base
In a baking dish, toss cherry tomatoes with olive oil, garlic, oregano, thyme, salt, pepper, and a squeeze of lemon.
Spread evenly across the bottom of the dish.
3. Add the fish
Place the fish fillets on top of the tomato mixture.
Drizzle a bit more olive oil over the fish and season with salt and pepper.
Add a final squeeze of lemon juice.
4. Roast
Roast in the oven for 18–20 minutes, or until fish is flaky and tomatoes are soft and blistered.
5. Garnish and serve
Sprinkle with fresh parsley or basil before serving.
Serve with rice, couscous, roasted potatoes, or crusty bread to soak up the tomato juices.
Notes
You can roast everything in a foil packet for extra juicy results.
Works great with salmon too — just reduce cook time slightly.
Tips
Add olives, capers, or sliced shallots for extra Mediterranean flavor.
For more sauce, splash in a bit of white wine or vegetable broth before roasting.
Frequently Asked Questions
Q: Can I use frozen fish?
A: Yes! Thaw completely and pat dry before baking.
Q: Is this dish good for meal prep?
A: Best served fresh, but leftovers reheat well for 1–2 days.
Q: Can I make this spicy?
A: Add chili flakes or sliced fresh chili to the tomato mix before roasting.
Nutritional Information
Calories: 310
Protein: 32 g
Carbs: 10 g
Fat: 16 g
Fiber: 2 g
Sugar: 5 g
Vitamin C: 60% DV
Omega-3s: High (varies by fish type)