Mediterranean Lemon Garlic Baked Fish with Herb Potatoes & Yogurt Sauce
Flaky white fish baked in a bright lemon-garlic olive oil marinade, paired with tender herb-roasted potatoes and finished with a cool, creamy yogurt sauce. This dish captures the heart of Mediterranean cooking—simple ingredients, clean flavors, and nourishing balance.
Time Required
Prep Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Ingredients
For Lemon Garlic Fish
500 g white fish fillets (cod, haddock, tilapia, sea bass)
3 tbsp extra-virgin olive oil
Zest of 1 lemon
3 tbsp fresh lemon juice
4 garlic cloves, minced
1 tsp dried oregano
½ tsp black pepper
Salt to taste
Fresh parsley (for garnish)
For Herb Roasted Potatoes
500 g baby potatoes, halved
2 tbsp olive oil
1 tsp dried rosemary or thyme
½ tsp garlic powder
Salt & black pepper
For Creamy Yogurt Sauce
¾ cup Greek yogurt
1 tbsp lemon juice
1 small garlic clove, grated
1 tbsp olive oil
Salt to taste
Instructions
Step 1: Roast the Potatoes
1. Preheat oven to 200°C (400°F).
2. Toss potatoes with olive oil, rosemary, garlic powder, salt, and pepper.
3. Spread on a baking tray and roast for 25–30 minutes, flipping halfway.
Step 2: Prepare the Fish
1. In a bowl, mix olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper.
2. Place fish fillets in a baking dish.
3. Pour marinade evenly over fish.
4. Bake for 15–18 minutes until fish flakes easily.
Step 3: Make Yogurt Sauce
1. Whisk yogurt, lemon juice, garlic, olive oil, and salt.
2. Chill until serving.
Step 4: Serve
Plate fish with roasted potatoes.
Drizzle with yogurt sauce
Garnish with parsley and lemon slices.
Tips for Best Results
Use fresh fish, not frozen if possible
Do not overbake fish—it should flake, not dry
Let potatoes get golden for maximum flavor
Greek yogurt gives best creamy texture
Frequently Asked Questions
Q: Can I pan-cook the fish instead?
Yes, cook in a non-stick pan 3–4 minutes per side.
Q: Is this recipe good for weight loss?
Yes—high protein, healthy fats, low refined carbs.
Q: Can I make this dairy-free?
Skip yogurt sauce or use dairy-free yogurt.
Q: What can I serve instead of potatoes?
Quinoa, couscous, or a fresh salad work well.
Nutritional Information
Calories: 430 kcal
Protein: 35 g
Carbohydrates: 32 g
Fat: 18 g
Saturated Fat: 3 g
Fiber: 5 g
Omega-3: High
Vitamin D: 25% DV
Iron: 15% DV