Mediterranean Baked Fish Recipe
Description:
Mediterranean Baked Fish is a healthy, flavorful dish that highlights the fresh, vibrant ingredients typical of Mediterranean cuisine — ripe tomatoes, olives, lemon, garlic, and herbs. This dish is baked to perfection with tender, flaky fish infused with zesty, herbaceous flavors. It’s light, easy to make, and perfect for a quick dinner or a refined lunch.
Ingredients (Serves 4):
4 white fish fillets (cod, haddock, halibut, or sea bass — about 5-6 oz each)
2 tablespoons olive oil
1 lemon (zested and juiced)
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme or Italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted and halved
1/2 red onion, thinly sliced
2 tablespoons fresh parsley, chopped
Optional: 2 tablespoons capers
Instructions:
Preheat Oven:
Preheat oven to 375°F (190°C).
Prepare the Marinade:
In a small bowl, mix olive oil, lemon juice and zest, garlic, oregano, thyme, salt, and pepper.
Assemble the Dish:
Place the fish fillets in a baking dish.
Pour the marinade over the fish.
Scatter cherry tomatoes, olives, onion, and optional capers around the fish.
Bake:
Bake uncovered for 18–20 minutes, or until fish flakes easily with a fork (internal temp: 145°F or 63°C).
Garnish & Serve:
Sprinkle fresh parsley on top and serve with rice, couscous, or crusty bread.
Nutritional Information (per serving):
Nutrient Amount
Calories ~290 kcal
Protein 30–35 g
Fat 15 g
Saturated Fat 2 g
Carbohydrates 7 g
Fiber 2 g
Sugars 3 g
Sodium 520 mg (approx.)
Omega-3 fatty acids High (varies by fish)
Note: Values are approximate and vary depending on the type of fish used.
Time Required:
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Q&A Section:
Q1: What kind of fish is best for this recipe?
A: Any firm white fish like cod, sea bass, halibut, or snapper works well. They hold up during baking and absorb Mediterranean flavors beautifully.
Q2: Can I use frozen fish?
A: Yes, but thaw it completely and pat dry before baking to avoid extra moisture.
Q3: Is this dish gluten-free?
A: Yes, it’s naturally gluten-free.
Q4: What side dishes pair well with Mediterranean baked fish?
A: Couscous, quinoa, roasted vegetables, or a Greek salad are perfect complements.
Q5: Can I meal prep this?
A: You can marinate the fish and prep the veggies in advance. Bake fresh for best texture, though reheating gently also works.
Q6: Can I add wine to the recipe?
A: Yes! Add 1/4 cup of dry white wine to the baking dish for added flavor a
nd moisture.