Easy Mediterranean Baked Fish

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Easy Mediterranean Baked Fish

A vibrant, one-pan dish featuring tender white fish fillets nestled in a rich garlic, olive oil, and lemon sauce, surrounded by blistered tomatoes and briny olives.

  • Prep time: 10 mins | Cook time: 15 mins

  • Servings: 2

Ingredients

  • 2 large White fish fillets (Cod, Halibut, or Sea Bass)

  • 1 cup Cherry tomatoes, halved

  • 1/2 cup Green olives, pitted

  • 3 tbsp Extra virgin olive oil

  • 1 Lemon, sliced into rounds

  • 2 cloves Garlic, minced

  • 1 tsp Dried oregano or fresh thyme/rosemary sprigs

  • Salt, black pepper, and red pepper flakes to taste

Instructions

  1. Prep: Preheat your oven to 400°F (200°C).

  2. Arrange: Lightly grease a baking dish. Place the fish fillets in the center and scatter the cherry tomatoes, green olives, and lemon slices around them.

  3. Season: In a small bowl, whisk the olive oil, minced garlic, oregano, salt, pepper, and red pepper flakes. Drizzle this mixture evenly over the fish and vegetables.

  4. Bake: Bake for 12–15 minutes, or until the fish flakes easily with a fork and the tomatoes are soft. Garnish with fresh herbs and serve hot.

Notes & Tips

  • Don’t Overcook: Fish cooks rapidly. Check it at the 12-minute mark; the internal temperature should hit 145°F (63°C).

  • Fish Choices: Any firm white fish works beautifully. If using thawed frozen fish, pat it completely dry with paper towels first to prevent the sauce from becoming too watery.

Benefits & Nutrition

  • Benefit: High in lean protein and packed with heart-healthy monounsaturated fats from the olive oil, making it an excellent anti-inflammatory meal.

  • Nutritional Info (Per serving): ~320 kcal | Fats: 22g | Carbs: 5g | Protein: 26g

Q&A

  • Q: Can I use frozen fish?

    • A: Yes, just ensure it is fully thawed and patted dry before baking.

  • Q: What sides pair well with this?

    • A: It pairs perfectly with fluffy couscous, garlic rice, or a crisp Greek salad to soak up the delicious pan juices.

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