Mediterranean Baked Fish Delight
Bring a taste of the Mediterranean to your table with this baked fish dish. Featuring fresh herbs, tangy lemon, and classic Mediterranean flavors, this recipe is light, healthy, and bursting with flavor. Perfect for a quick weeknight dinner or a sophisticated weekend meal.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients:
For the Fish:
4 filets of white fish (such as cod, halibut, or sea bass)
2 tbsp olive oil
2 cloves garlic, minced
1 lemon (zested and juiced)
1 tsp dried oregano
1 tsp ground cumin
1 tsp smoked paprika
Salt and freshly ground black pepper (to taste)
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
½ cup kalamata olives, pitted and halved
¼ cup red onion, finely chopped
2 tbsp capers, rinsed and drained
2 tbsp fresh parsley, chopped
2 tbsp fresh dill, chopped (optional)
1 tbsp olive oil
1 tsp red wine vinegar
Instructions:
Preheat the Oven:
Preheat your oven to 375°F (190°C) and line a baking dish with parchment paper or lightly grease it with olive oil.
Prepare the Fish:
Pat the fish filets dry with a paper towel and place them in the prepared baking dish.
In a small bowl, whisk together the olive oil, garlic, lemon zest, lemon juice, oregano, cumin, smoked paprika, salt, and pepper.
Brush this mixture generously over the fish filets.
Make the Mediterranean Topping:
In a medium bowl, combine the cherry tomatoes, kalamata olives, red onion, capers, parsley, dill (if using), olive oil, and red wine vinegar.
Mix well and spoon the topping evenly over the fish filets.
Bake the Fish:
Bake in the preheated oven for 20–25 minutes, or until the fish is opaque and flakes easily with a fork.
For a golden finish, broil the fish for the last 2 minutes of baking.
Serve:
Remove from the oven and let rest for 2 minutes.
Garnish with additional fresh parsley or dill if desired.
Serve warm with rice, couscous, or crusty bread to soak up the flavorful juices.
Notes:
Flavor Profile: This dish embraces fresh, vibrant Mediterranean flavors with ingredients like lemon, garlic, olive oil, herbs, and fresh vegetables.
Fish Choices: Ideal fish types for this recipe are white, flaky fillets such as cod, tilapia, sea bass, halibut, or snapper. You can also use salmon or trout for a richer flavor.
Cooking Method: Baking the fish helps retain moisture and allows the flavors to meld together beautifully.
Tips for Success:
Select Fresh Fish:
Ensure the fish has a mild smell (not overly “fishy”), firm flesh, and a clear, bright appearance. Freshness is key to the best flavor.
Marinate for Extra Flavor:
For deeper flavor, marinate the fish in a mixture of lemon juice, olive oil, garlic, and herbs for 20-30 minutes before baking. Avoid marinating too long, as the lemon can break down the fish.
Use Fresh Herbs:
Fresh herbs like parsley, oregano, thyme, or basil add brightness to the dish. If using dried herbs, reduce the amount by half, as dried herbs are more potent.
Don’t Overcook the Fish:
Bake until the fish is opaque and flakes easily with a fork (internal temperature should be 145°F or 63°C). Typically, 10-15 minutes at 375°F (190°C) is sufficient, depending on the thickness of the fillet.
Add Mediterranean Veggies:
Enhance the dish by adding ingredients like cherry tomatoes, olives, capers, bell peppers, artichokes, and red onions to the baking dish. They infuse the fish with flavor and provide a nutritious side.
Lemon Slices and Zest:
Lay thin lemon slices on top of the fish while baking to infuse citrus flavor. Adding lemon zest to the marinade or on top before serving gives a fresh burst of flavor.
Layer of Protection:
To avoid the fish drying out, drizzle with extra olive oil or top with a few pats of butter before baking.
Serving Suggestions:
Serve with a side of couscous, rice, or roasted potatoes, and a green salad or steamed vegetables. For a low-carb option, try cauliflower rice or sautéed spinach.
Foil or Parchment for Easy Cleanup:
Bake the fish on a sheet of parchment paper or aluminum foil for easy cleanup and to keep the juices contained.
Garnishing:
Finish with a sprinkle of fresh parsley, a drizzle of high-quality extra virgin olive oil, or a squeeze of lemon juice before serving for added brightness.
Tricks:
Prevent Sticking:
To prevent fish from sticking, lightly grease the baking dish with olive oil or use parchment paper.
Add a Crunch:
For texture, top the fish with a mixture of breadcrumbs, herbs, and grated Parmesan before baking. This forms a delicious, crispy crust.
Even Cooking:
If baking multiple fillets, ensure they are evenly sized so they cook uniformly.
Foil Packet Method:
For super moist fish, wrap fillets in foil packets with veggies, herbs, and lemon. This traps steam and keeps the fish tender.
Broil for the Finish:
For a golden, slightly crisp top, broil the fish for the last 2-3 minutes of cooking. Watch closely to avoid burning.