Easy Mediterranean Baked Fish

Description

This Easy Mediterranean Baked Fish is a light, flavorful dinner that comes together with simple pantry ingredients. Tender white fish is baked with juicy cherry tomatoes, garlic, lemon, olive oil, olives, and fragrant herbs for a meal that’s fresh, healthy, and naturally high in protein. Serve it with a crisp salad, roasted vegetables, or a side of quinoa for a satisfying Mediterranean-inspired meal.

Ingredients

• 4 white fish fillets (cod, haddock, tilapia, or halibut)
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• 3 garlic cloves, minced
• ¼ cup Kalamata olives, sliced
• 2 tablespoons capers (optional)
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon paprika
• Salt and black pepper, to taste
• Fresh parsley, chopped, for garnish
• Lemon wedges, for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. Lightly grease a baking dish with olive oil.
3. Arrange the fish fillets in the dish and season both sides with salt, pepper, paprika, oregano, and thyme.
4. Scatter the cherry tomatoes, onion, garlic, olives, and capers around and over the fish.
5. Drizzle everything with olive oil and fresh lemon juice.
6. Bake for 15–20 minutes, or until the fish flakes easily with a fork.
7. Remove from the oven and sprinkle with fresh parsley.
8. Serve immediately with lemon wedges and your favorite Mediterranean side dishes.

Nutrition (Approximate Per Serving)

• Calories: 260
• Protein: 32g
• Carbohydrates: 6g
• Fat: 12g
• Fiber: 2g
• Sugar: 3g

Tips

• Fresh fish delivers the best flavor, but thawed frozen fillets work well too.
• Avoid overbaking to keep the fish moist and flaky.
• Add sliced zucchini, bell peppers, or spinach for extra vegetables.
• Finish with crumbled feta cheese after baking for additional Mediterranean flavor.
• A drizzle of high-quality extra virgin olive oil before serving enhances the taste.

Frequently Asked Questions

1. What type of fish works best?
Cod, haddock, halibut, tilapia, sea bass, or snapper all bake beautifully.

2. Can I make this recipe ahead of time?
You can prepare the baking dish several hours ahead and refrigerate it. Bake just before serving.

3. Is this recipe gluten-free?
Yes. The recipe is naturally gluten-free.

4. Can I use frozen fish?
Yes. Thaw it completely and pat it dry before seasoning.

5. How do I store leftovers?
Store in an airtight container in the refrigerator for up to 2 days and reheat gently.

6. What can I serve with Mediterranean baked fish?
Greek salad, roasted vegetables, cauliflower rice, quinoa, brown rice, or steamed asparagus are excellent choices.