Mediterranean Baked Fish Delight with Cherry Tomatoes
A beautifully baked Mediterranean fish dish made with tender flaky fish, sweet roasted cherry tomatoes, olive oil, garlic, lemon, and fresh herbs. It’s simple, healthy, and ready in under 30 minutes. Perfect with rice, couscous, or roasted potatoes.
⏱ Time
Prep time: 10 minutes
Cook time: 18–20 minutes
Total time: 30 minutes
Ingredients
Fish & Vegetables
2 fillets white fish (cod, tilapia, snapper, haddock, or sole)
1 cup cherry tomatoes (whole or halved)
1 small red onion, thinly sliced
4–5 garlic cloves, minced
1 tbsp capers (optional, but adds Mediterranean flavor)
1–2 tbsp olives, sliced (black or green; optional)
Seasoning
2 tbsp olive oil
1 tbsp lemon juice
½ tsp dried oregano
½ tsp dried thyme or basil
Salt to taste
Black pepper (optional)
Fresh Garnish
Fresh parsley (2 tbsp chopped)
Lemon slices (for baking + serving)
Instructions
1. Prepare Your Baking Dish
Preheat oven to 200°C (390°F).
Lightly drizzle olive oil on a baking tray or dish.
2. Season the Fish
Pat the fish dry.
Rub with:
Olive oil
Salt
Oregano
Lemon juice
Place fish fillets in the center of the baking dish.
3. Arrange Vegetables Around the Fish
Scatter around the fish:
Cherry tomatoes
Sliced onion
Garlic
Capers and olives (if using)
Drizzle 1 more tablespoon of olive oil on the vegetables.
4. Bake
Place in preheated oven.
Bake 18–20 minutes until fish flakes easily with a fork.
5. Finish & Serve
Garnish with fresh parsley.
Add extra lemon slices on top.
Serve hot!
Serving Suggestions
With lemon herb couscous
With garlic butter rice
With roasted potatoes
With Mediterranean salad (cucumber + tomato + feta)
Notes
Don’t overbake — fish dries quickly.
Add zucchini, bell peppers, or spinach for more veggies.
Use salmon as a substitute (bake 20–22 mins).
Chef Tips
Score the fish lightly for better flavor absorption.
Let the fish rest for 3–4 minutes after baking.
Use fresh cherry tomatoes — they become sweet and juicy in the oven.
Nutritional Information
Calories: 280
Protein: 30g
Fat: 14g (healthy fats)
Carbs: 6–8g