Mediterranean Baked Fish
This Mediterranean Baked Fish is a light, flavorful dish featuring flaky white fish baked with juicy tomatoes, briny olives, garlic, and fresh herbs. Drizzled with olive oil and brightened with lemon juice, this one-pan meal is both healthy and delicious. It’s easy to make, perfect for a weeknight dinner, yet elegant enough for entertaining!
Ingredients
(Serves 4)
For the Fish:
4 fillets of white fish (such as cod, halibut, tilapia, or snapper)
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon salt (or to taste)
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional, for a little heat)
Juice of 1 lemon (about 2 tablespoons)
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, sliced
1/4 cup red onion, thinly sliced
1/4 cup crumbled feta cheese
1 tablespoon capers (optional)
2 tablespoons fresh parsley, chopped
1 tablespoon extra virgin olive oil
Additional lemon wedges for serving
Instructions
Step 1: Preheat the Oven
1. Preheat your oven to 400°F (200°C).
2. Lightly grease a baking dish with olive oil or line it with parchment paper.
Step 2: Season the Fish
1. Pat the fish fillets dry with a paper towel and place them in the prepared baking dish.
2. Drizzle with olive oil and lemon juice.
3. Sprinkle garlic, oregano, basil, salt, pepper, and red pepper flakes evenly over the fish.
Step 3: Prepare the Mediterranean Topping
1. In a bowl, mix cherry tomatoes, olives, red onion, capers (if using), and olive oil.
2. Spoon this mixture over and around the fish fillets.
Step 4: Bake the Fish
1. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
2. If desired, broil for an additional 1-2 minutes for a slightly crispy top.
Step 5: Add Finishing Touches
1. Remove from the oven and sprinkle with feta cheese and fresh parsley.
2. Serve immediately with extra lemon wedges on the side.
Nutritional Information
(Per Serving)
Calories: 280
Protein: 35g
Carbohydrates: 7g
Fat: 12g
Fiber: 2g
Sodium: 550mg
Sugars: 3g
(Values may vary based on fish type and ingredient choices.)
Notes & Tips
Best Fish Choices: Cod, halibut, sea bass, tilapia, or snapper work well.
Extra Flavor: Marinate the fish for 15-30 minutes in olive oil, lemon juice, and herbs before baking.
Make It Dairy-Free: Skip the feta cheese or use a dairy-free alternative.
Add More Veggies: Roasted zucchini, bell peppers, or artichokes complement the dish well.
Leftovers: Store in an airtight container in the fridge for up to 2 days. Reheat gently to prevent overcooking.
Serving Ideas: Serve over quinoa, couscous, or with a side of roasted potatoes and a fresh green salad.
Cook Time:
Prep Time: 10 minutes
Cook Time: 12-15 minutes
Total Time: 22-25 minutes
This Mediterranean Baked Fish is a healthy, flavorful dish that’s easy to prepare yet packed with bold, fresh flavors. Serve it with a drizzle of extra virgin olive oil and a squeeze of lemon for the perfect finishing touch. Enjoy!