Mediterranean Baked Fish

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Mediterranean Baked Fish 🐟🍅🫒

This Mediterranean Baked Fish is light, fresh, and bursting with vibrant flavors from juicy tomatoes, briny olives, garlic, lemon, and herbs. Tender white fish fillets bake perfectly in one dish for an easy, healthy dinner that feels elegant but comes together with minimal effort ✨

Perfect for busy weeknights, family dinners, or a simple Mediterranean-inspired meal!

🛒 Ingredients

Core Ingredients

  • 1.5–2 lbs white fish fillets (cod, halibut, haddock, sea bass, or tilapia)
  • 1–2 cups cherry or grape tomatoes, halved
  • 1/2–1 cup pitted olives (Kalamata or green olives)
  • 3–4 garlic cloves, minced or sliced
  • 3 tbsp olive oil
  • Juice of 1 lemon
  • 1 tsp oregano
  • 1/2 tsp paprika
  • Salt & black pepper, to taste
  • 1 small red onion, thinly sliced (optional)
  • 2 tbsp capers (optional)
  • Fresh parsley or basil, chopped for garnish

👩‍🍳 Instructions

Step 1: Prepare the Oven

Preheat oven to 400°F (200°C).

Lightly grease a large baking dish with olive oil.

Step 2: Season the Fish

Pat fish fillets dry with paper towels.

Place them in the baking dish and season with:

  • Salt
  • Black pepper
  • Oregano
  • Paprika

Drizzle with lemon juice and 1 tablespoon olive oil.

Step 3: Add the Mediterranean Toppings

Scatter around and over the fish:

  • Cherry tomatoes
  • Olives
  • Garlic
  • Red onion
  • Capers

Drizzle remaining olive oil over everything.

Step 4: Bake

Bake uncovered for 15–20 minutes, depending on the thickness of the fish.

The fish should flake easily with a fork and appear opaque throughout.

Step 5: Garnish & Serve

Sprinkle with fresh parsley or basil before serving.

Serve warm with:

  • Rice pilaf
  • Couscous
  • Roasted potatoes
  • Crusty bread
  • Greek salad

🌿 Tips for the Best Mediterranean Fish

  • Use fresh fish when possible for the best texture and flavor.
  • Don’t overbake — fish cooks quickly!
  • Add feta cheese for extra Mediterranean flavor.
  • A splash of white wine adds wonderful depth to the sauce.

⏱️ Recipe Details

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Servings: 4–6

🍽️ Nutrition (Approx. Per Serving)

  • Calories: 320
  • Protein: 34g
  • Carbs: 8g
  • Fat: 16g

💛 Why You’ll Love This Recipe

✔️ Healthy and protein-packed
✔️ One-pan easy cleanup
✔️ Ready in 30 minutes
✔️ Naturally low carb & gluten-free
✔️ Full of fresh Mediterranean flavors

Simple, colorful, and incredibly delicious, this Mediterranean baked fish is the perfect wholesome dinner for any night of the week ✨

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