Baked Fish with Herbs (Mediterranean Style)
This simple, elegant dish features flaky white fish fillets baked with fresh herbs, garlic, lemon, and olive oil. It’s a healthy, quick meal that brings out the best in clean, natural ingredients—delicious served with roasted vegetables, rice, or a fresh salad.
Total Time
Prep time: 10 minutes
Cook time: 15–20 minutes
Total time: 25–30 minutes
Serves: 4
Ingredients
For the Fish:
4 white fish fillets (e.g., cod, halibut, tilapia, or sea bass), about 5–6 oz each
2 tbsp olive oil
2 garlic cloves, minced
Juice of 1 lemon (plus slices for garnish)
2 tbsp fresh parsley, chopped
1 tbsp fresh dill or thyme (or 1 tsp dried)
Salt and pepper to taste
Optional: ½ tsp paprika or sumac for extra flavor
Optional: cherry tomatoes or thinly sliced zucchini to bake alongside
Instructions
1. Preheat the Oven:
Preheat your oven to 400°F (200°C)
2. Prepare the Herb Mixture:
In a small bowl, mix olive oil, lemon juice, garlic, chopped herbs, salt, pepper, and optional paprika or sumac.
3. Season the Fish:
Pat fish fillets dry and place them in a lightly greased baking dish.
Spoon the herb mixture evenly over the fish.
Add lemon slices and optional vegetables around the fillets.
4. Bake the Fish:
Bake uncovered for 15–20 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork.
For extra color, broil the top for 1–2 minutes at the end.
5. Serve:
Garnish with fresh herbs and extra lemon. Serve with couscous, quinoa, or roasted potatoes.
Notes & Tips
Don’t overbake – fish cooks quickly; remove as soon as it flakes.
Add a splash of white wine to the baking dish for extra flavor and moisture.
This recipe works well with most firm white fish like snapper, haddock, or grouper.
If using frozen fish, thaw fully and pat dry before seasoning to avoid excess moisture.
Frequently asked questions FAQs
Q: Can I use dried herbs instead of fresh?
A: Yes, use 1 tsp dried herbs for every 1 tbsp fresh. Dried oregano or thyme work well.
Q: How do I know when the fish is done?
A: The fish should be opaque, white all the way through, and flake easily with a fork.
Q: Can I make this in foil or parchment?
A: Absolutely! Wrap fish and herbs in foil or parchment (en papillote) for a more moist, steamed texture.
Q: Is this recipe good for meal prep?
A: Yes, store leftovers in the fridge for up to 2 days. Reheat gently to avoid drying out the fish.
Nutrition Information
Calories: 220 kcal
Protein: 28g
Fat: 10g
Carbohydrates: 2g
Fiber: 0.5g