Mediterranean Seafood Bake with Lemon, Garlic & Herbs
A colorful, aromatic seafood bake featuring shrimp, calamari, mussels, and white fish, roasted with cherry tomatoes, bell peppers, olives, and fresh herbs
⏱ Time
Prep: 15 minutes
Cook: 25–30 minutes
Total: 40–45 minutes
🥘 Ingredients
Seafood
8–10 large shrimp, peeled & deveined
1 cup calamari rings
12 mussels, cleaned
1 firm white fish fillet (like cod or sea bass), cut into chunks
Vegetables & aromatics
1 cup cherry tomatoes, halved
1 red bell pepper, sliced
1 small red onion, thinly sliced
3 garlic cloves, minced
½ cup pitted green or Kalamata olives
2 tbsp olive oil
½ tsp smoked paprika
Salt & pepper, to taste
Herbs & finishing
2 tbsp fresh parsley, chopped
1 tsp fresh thyme or oregano
Juice and zest of 1 lemon
Optional: pinch of chili flakes for warmth
🧑🍳 Instructions
1. Preheat oven
Preheat oven to 400°F (200°C).
Line a baking dish with parchment or lightly oil it.
2. Prepare vegetables
In a bowl, toss cherry tomatoes, bell pepper, onion, garlic, olives, olive oil, smoked paprika, salt, and pepper.
Spread evenly in the baking dish.
3. Add seafood
Nestle shrimp, calamari, mussels, and fish chunks on top of vegetables.
Drizzle lightly with extra olive oil and sprinkle with thyme.
4. Roast
Bake 15–20 minutes until seafood is cooked through and mussels have opened.
Avoid overcooking shrimp and fish to keep them tender.
5. Finish & serve
Squeeze fresh lemon juice over the dish and sprinkle with parsley and lemon zest.
Serve warm with crusty whole-grain bread or a side of herbed quinoa or couscous.
🌱 Tips
Swap or add scallops or clams for variety.
Add a splash of white wine before roasting for extra depth of flavor.
Garnish with extra lemon wedges and fresh herbs for a festive presentation.
Can be prepared ahead by chopping vegetables; add seafood just before roasting.
🧮 Nutritional Information
Calories: ~350
Protein: 32 g
Carbs: 15 g
Fat: 18 g
Fiber: 3 g
Sodium: ~400 mg