Go Back
–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish That's Fresh, Flavorful, and Quick

This Mediterranean Baked Fish is a healthy, flavorful dish celebrating vibrant ingredients, perfect for busy weeknight dinners.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (Cod, haddock, or tilapia)
  • 2 tablespoons Olive Oil Avocado oil is a suitable substitute
  • 1 medium Lemon Slices Enhances the fish’s natural flavor
For the Vegetables
  • 1 cup Cherry Tomatoes Diced regular or sun-dried tomatoes can be used
  • 1/2 cup Kalamata Olives Feel free to swap with green or black olives
  • 1 small Red Onion Yellow onion can be used if that’s what you have
  • 3 cloves Fresh Garlic Minced garlic yields best results
For the Seasonings
  • 1 tablespoon Herbs (Oregano, Thyme) Classic Mediterranean taste
  • 1 teaspoon Red Pepper Flakes Add for a spicy kick
For the Topping
  • 2 tablespoons Fresh Parsley Sprinkle before serving

Equipment

  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a large baking dish with 1 tablespoon of olive oil.
  3. Carefully place the white fish fillets in the greased baking dish and drizzle remaining olive oil over the top.
  4. Season the fish fillets with salt, black pepper, oregano, and thyme, ensuring even coating.
  5. Scatter cherry tomatoes, Kalamata olives, minced garlic, and sliced red onion around the fish.
  6. Arrange lemon slices atop the fish fillets, squeezing a bit of juice over the top, and sprinkle red pepper flakes if desired.
  7. Bake uncovered for 15 to 20 minutes, until the fish is opaque and flakes easily with a fork.
  8. Once baked, sprinkle with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 10IUVitamin C: 20mgCalcium: 4mgIron: 8mg

Notes

Ensure your fish is fresh for the best flavor and texture. Customize with seasonal vegetables as desired.

Tried this recipe?

Let us know how it was!