Mediterranean Baked Fish with Lemon Herb Sauce & Green Beans
White fish fillets bake gently in olive oil, garlic, lemon, and fresh herbs, alongside green beans that soak up all the Mediterranean flavours. The result is juicy, fragrant, and wholesome.
⏱ Time
Prep: 10 minutes
Cook: 15–20 minutes
Total: 25–30 minutes
⭐ Ingredients
For the Fish
2–3 white fish fillets (cod, tilapia, snapper, haddock, sea bass)
1–2 tbsp olive oil
Salt & black pepper
½ tsp garlic powder or 1 grated clove
Zest of ½ lemon
Vegetables
2 cups green beans, trimmed
1 tbsp olive oil
Salt & pepper
Optional: cherry tomatoes or thin carrot slice
Lemon Herb Sauce
2 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard (optional but recommended)
1 garlic clove, minced
1 tbsp fresh parsley
1 tbsp fresh dill or basil
½ tsp oregano
Pinch salt & pepper
🍽 Instructions
1. Prep the Green Beans
1. Toss beans with olive oil, salt, and pepper.
2. Spread on one side of a baking dish.
2. Season the Fish
1. Pat fish dry.
2. Drizzle with 1–2 tbsp olive oil.
3. Add salt, pepper, garlic powder, and lemon zest.
4. Place fish fillets next to the green beans.
3. Make the Lemon Herb Sauce
Whisk together:
- olive oil
- lemon juice
- garlic
- Dijon
- parsley
- dill/basil
- oregano
- salt & pepper
Pour half of the sauce over the fish and beans. Save the rest for serving.
4. Bake
Bake at 200°C (400°F) for 15–20 minutes, depending on fish thickness.
Fish is done when it flakes easily with a fork.
Beans should be tender-crisp.
5. Finish
Drizzle remaining lemon herb sauce over the hot fish.
Add extra fresh herbs or a splash of olive oil.
🌿 Optional Add-Ons
Add cherry tomatoes that burst while baking
Scatter olives for Mediterranean flavour
Add thin lemon slices over the fish before baking
Add capers for tanginess
Serve with quinoa, rice, or crusty bread
💡 Tips
Use fresh lemon for the brightest flavour.
Don’t overbake — fish cooks quickly!
If your green beans are thick, microwave them 1–2 minutes before baking.
🍽 Nutritional Information
Calories: 260
Protein: 28 g
Carbs: 9 g
Fat: 13 g
Fiber: 3 g