Mediterranean Baked White Fish with Cherry Tomatoes, Olives & Herbs
Description
This dish is a light, healthy, and vibrant Mediterranean classic featuring tender white fish baked with juicy cherry tomatoes, briny olives, garlic, and fragrant herbs. It’s simple yet elegant—perfect for a quick weeknight dinner or a special meal. The combination of olive oil, lemon, and herbs creates a bright, zesty flavor that complements the delicate fish beautifully.
Time Required
Prep Time: 10–15 minutes
Cook Time: 20–25 minutes
Total Time: ~35 minutes
Ingredients (Serves 3–4)
Fish
4 white fish fillets (cod, haddock, tilapia, or sea bass)
Salt and black pepper, to taste
1 tsp paprika (optional)
Vegetables & Toppings
1 ½ cups cherry tomatoes (halved)
½ cup olives (Kalamata or green), pitted
3–4 garlic cloves (minced)
1 small red onion (thinly sliced)
Herbs & Flavor
2 tbsp fresh parsley (chopped)
1 tbsp fresh oregano or 1 tsp dried
1 tsp dried thyme
Zest of 1 lemon
Juice of 1 lemon
Base
3 tbsp olive oil
Instructions
1. Preheat Oven
Preheat oven to 200°C (400°F).
Lightly grease a baking dish.
2. Prepare the Base
In the baking dish, combine:
Cherry tomatoes
Olives
Garlic
Red onion
Drizzle with olive oil and toss well.
3. Season the Fish
Pat fish dry and place over the vegetable mixture.
Season with salt, pepper, and paprika.
4. Add Flavor
Sprinkle herbs, lemon zest, and half the lemon juice over everything.
5. Bake
Bake uncovered for 20–25 minutes, or until:
Fish flakes easily with a fork
Tomatoes are soft and slightly blistered
6. Finish & Serve
Drizzle remaining lemon juice on top.
Garnish with fresh parsley.
Serve warm.
Serving Suggestions
With rice, couscous, or quinoa
Alongside roasted potatoes
With warm crusty bread to soak up juices
Pair with a fresh cucumber salad
Frequently Asked Questions
1. Can I use frozen fish?
Yes, just thaw completely and pat dry before cooking.
2. What’s the best fish for this recipe?
Mild white fish like cod, haddock, tilapia, or sea bass works best.
3. Can I make it spicy?
Add chili flakes or sliced fresh chili for heat.
4. Can I prepare it ahead?
You can prep the vegetables ahead, but bake just before serving for best texture.
5. How do I know the fish is done?
It should be opaque and flake easily with a fork.
Nutritional Information (Approx. per serving)
Calories: 300–350 kcal
Protein: 30–35g
Fat: 15–18g
Carbohydrates: 8–10g
Fiber: 2–3g