Mediterranean Baked Fish Delight with claudy
Tender white fish fillets baked with juicy tomatoes, briny olives, capers, lemon, garlic, and fragrant herbs. It’s a one-pan Mediterranean masterpiece — fresh, zesty, and heart-healthy. Perfect served with couscous, rice, or crusty bread.
⏱️ Time
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Ingredients
4 white fish fillets (cod, sea bass, haddock, or snapper — 150g each)
1 tbsp olive oil
2 garlic cloves, minced
1 lemon, thinly sliced + juice of 1/2 lemon
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, pitted
1 tbsp capers, drained
1/2 small red onion, thinly sliced
1 tsp dried oregano or fresh thyme
Salt and pepper, to taste
Fresh parsley or basil, for garnish
Instructions
1. Preheat the oven:
Preheat the oven to 200°C (400°F).
2. Prepare the baking dish:
Drizzle olive oil in a baking dish. Arrange lemon slices on the bottom.
3. Layer the flavors:
Place the fish fillets on top of lemon slices. Season with salt, pepper, oregano, and minced garlic.
4. Add the vegetables and briny touches:
Scatter cherry tomatoes, red onion, olives, and capers around the fish. Squeeze half a lemon over everything.
5. Bake:
Cover with foil and bake for 15 minutes, then uncover and bake an additional 5–8 minutes, or until fish is opaque and flakes easily with a fork.
6. Serve:
Garnish with fresh herbs. Serve hot with lemon wedges and your favorite Mediterranean sides.
Tips
Use firm white fish so it holds its shape while baking.
Add zucchini, bell peppers, or artichokes for more veggies.
For extra richness, dot a few spoonfuls of pesto or herb butter before baking.
❓ Frequently asked questions FAQ
Q: Can I use frozen fish?
A: Yes! Thaw it completely and pat dry before baking.
Q: What can I serve it with?
A: Couscous, quinoa, herbed rice, or roasted potatoes are excellent options.
Q: Can I make this in foil packets?
A: Absolutely — wrap individual fillets with the toppings in foil for perfectly moist fish and easy cleanup.
Nutrition information
Calories: 280
Protein: 32g
Fat: 12g
Carbs: 8g
Fiber: 2g
Sodium: Moderate (adjust based on olives and capers)