🐟 Easy Mediterranean Baked Fish
🕒 Total Time:
30 minutes
🍴 Servings:
2–4 servings
🧂 Ingredients
Main Ingredients:
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2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)
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1 zucchini, diced
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1 cup cherry tomatoes, whole or halved
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½ red onion, chopped
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½ cup green or kalamata olives, pitted
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2 tbsp olive oil (plus extra for drizzling)
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1 tbsp lemon juice (freshly squeezed)
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1 tsp garlic powder or 2 fresh garlic cloves, minced
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1 tsp dried oregano
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½ tsp paprika (optional for color)
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½ tsp dried thyme
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½ tsp red pepper flakes (optional for spice)
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Salt and black pepper, to taste
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Fresh parsley, chopped (for garnish)
👩🍳 Instructions
1. Preheat the Oven
Preheat your oven to 400°F (200°C).
2. Prepare the Vegetables
In a large baking dish, combine:
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zucchini, cherry tomatoes, red onion, and olives.
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Drizzle with 1 tbsp olive oil, add half of the oregano, thyme, salt, and pepper, and toss well to coat evenly.
Spread the veggies out in an even layer.
3. Season the Fish
Pat the fish fillets dry with a paper towel.
Brush both sides with olive oil and lemon juice, then season with:
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garlic powder, paprika, oregano, salt, pepper, and a pinch of red pepper flakes (if using).
4. Assemble & Bake
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Place the seasoned fish fillets on top of the vegetables in the baking dish.
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Drizzle a little more olive oil over everything.
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Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
(Thicker fillets may need up to 25 minutes.)
5. Garnish & Serve
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Sprinkle with fresh parsley and an extra squeeze of lemon juice before serving.
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Serve hot, right out of the baking dish.
🍽️ Serving Suggestions
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Pair with couscous, quinoa, or cauliflower rice for a wholesome meal.
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Add a side of Greek salad or roasted potatoes for extra Mediterranean flair.
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For a low-carb option, just enjoy it as-is — it’s light yet filling.
💪 Health Benefits
This dish is not only tasty but also super healthy:
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High in protein from the fish for muscle support.
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Heart-healthy fats from olive oil and olives.
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Rich in antioxidants from tomatoes, zucchini, and herbs.
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Low-carb and gluten-free, making it great for balanced or weight-conscious diets.
🌿 Q&A Section
❓ Q1: What kind of fish works best for this recipe?
A: Any mild, firm white fish works well — cod, haddock, tilapia, snapper, sea bass, or halibut. Salmon also works if you want a richer flavor.
❓ Q2: Can I use frozen fish?
A: Yes! Just make sure it’s thawed completely and patted dry before baking to avoid excess moisture.
❓ Q3: Can I make it dairy-free or keto?
A: It’s already dairy-free and naturally keto-friendly — rich in healthy fats and low in carbs.
❓ Q4: Can I prepare this ahead of time?
A: Absolutely. You can chop the veggies and season the fish up to 12 hours in advance, then refrigerate. When ready, bake it fresh — no need to marinate for long.
❓ Q5: How can I make this dish spicier or more flavorful?
A:
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Add a teaspoon of harissa or a drizzle of chili oil.
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Use smoked paprika for a deeper flavor.
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A dash of white wine before baking gives it a gourmet touch.
❓ Q6: What if I don’t have olives or zucchini?
A: Substitute freely! You can use:
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Capers instead of olives
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Bell peppers, eggplant, or spinach instead of zucchini
❓ Q7: How do I know when the fish is perfectly cooked?
A: The fish is done when:
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It flakes easily with a fork
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It turns opaque and slightly golden on the edges
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Internal temperature reaches 145°F (63°C)
❓ Q8: How do I store leftovers?
A:
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Store in an airtight container in the fridge for up to 3 days.
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Reheat gently in the oven or on the stovetop with a drizzle of olive oil (avoid microwaving too long to prevent dryness).
⚡ In Summary:
This Easy Mediterranean Baked Fish is:
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Light, healthy, and loaded with bright, fresh flavors
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Ready in 30 minutes with one dish to clean
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Perfect for weeknight dinners or healthy meal prep
It’s everything you love about the Mediterranean diet — simple, wholesome, and irresistibly flavorful! 🫒🍋🐟