Introduction
Mediterranean Baked Fish is a simple yet elegant dish that highlights fresh ingredients and clean flavors. It is inspired by coastal Mediterranean cooking, where seafood is paired with olive oil, herbs, vegetables, and bright citrus to create meals that are both nourishing and satisfying. This recipe is perfect for busy weeknights when you want something wholesome without spending hours in the kitchen. I often make this dish when I want a light but complete dinner that feels special without being heavy. The fish bakes gently in the oven, absorbing the flavors of tomatoes, garlic, herbs, and olive oil while staying tender and flaky. It is a reliable recipe that works well for family dinners, meal prep, or entertaining guests who appreciate healthy, flavorful food. Mediterranean baked fish proves that simple ingredients, when used well, can produce outstanding results.
Why You’ll Love This Recipe
This Mediterranean baked fish is healthy, easy to prepare, and full of vibrant flavor. It requires minimal prep, bakes in one dish, and delivers a restaurant-quality result at home. The recipe is flexible, naturally gluten-free, and ideal for anyone looking to enjoy more seafood in a balanced way.
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Mediterranean Baked Fish (Healthy, Flavor-Packed Oven Dinner)
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Low Fat
Description
Mediterranean baked fish is a light and flavorful dish featuring tender white fish baked with olive oil, tomatoes, garlic, herbs, and lemon for a healthy and vibrant meal.
Ingredients
- 4 white fish fillets (cod, haddock, or tilapia)
- 3 tbsp olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1/4 cup sliced Kalamata olives
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- 1/2 tsp paprika
- Salt and black pepper to taste
- 1 lemon, sliced
- 2 tbsp fresh parsley, chopped
Instructions
- Preheat oven to 400°F (200°C).
- Place fish fillets in a lightly greased baking dish.
- Drizzle olive oil evenly over the fish.
- Sprinkle garlic, oregano, thyme, paprika, salt, and pepper over the fillets.
- Scatter cherry tomatoes and olives around and over the fish.
- Top with lemon slices.
- Bake uncovered for 18–22 minutes until fish flakes easily with a fork.
- Remove from oven and garnish with fresh parsley.
- Serve warm.
Notes
- Do not overbake to keep fish moist.
- Pairs well with rice, couscous, or roasted vegetables.
- You can add capers for extra Mediterranean flavor.
- Best served fresh.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
White fish fillets
White fish such as cod, haddock, or sea bass provides a mild flavor and flaky texture that pairs well with Mediterranean ingredients.
Olive oil
Olive oil adds richness and helps carry the flavors of herbs and vegetables throughout the dish.
Cherry tomatoes
Cherry tomatoes soften during baking, releasing juices that create a light, flavorful sauce.
Red onion
Red onion adds sweetness and depth as it roasts alongside the fish.
Garlic
Garlic provides aromatic warmth and enhances the overall savory profile.
Kalamata olives
Kalamata olives add briny intensity and authentic Mediterranean character.
Capers
Capers contribute a tangy, salty bite that balances the richness of the olive oil.
Lemon
Lemon brightens the dish and enhances the natural flavor of the fish.
Dried oregano
Dried oregano adds earthy, herbal notes typical of Mediterranean cuisine.
Paprika
Paprika adds mild warmth and color without overpowering the fish.
Salt
Salt enhances all the flavors and seasons the fish evenly.
Black pepper
Black pepper adds gentle heat and contrast.
Fresh parsley
Fresh parsley adds freshness and a clean finish when sprinkled on top.
Directions
Preheat your oven to 190°C (375°F). Lightly grease a baking dish with olive oil.
Arrange the fish fillets in the baking dish in a single layer. Season both sides with salt, black pepper, paprika, and dried oregano.
Scatter the cherry tomatoes, sliced red onion, garlic, olives, and capers evenly around and over the fish. Drizzle generously with olive oil and squeeze fresh lemon juice over the top.
Place lemon slices on and around the fish for extra flavor. Cover the dish loosely with foil and bake for 15 minutes.
Remove the foil and continue baking for an additional 10 to 12 minutes, or until the fish flakes easily with a fork and the vegetables are tender. Remove from the oven and garnish with freshly chopped parsley before serving.
Equipment needed :
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results
Servings and timing
This recipe serves 4 people. Preparation time is approximately 15 minutes, and baking time is about 25 to 30 minutes. Total time is around 45 minutes.
Variations and Customizations
Mediterranean baked fish is very adaptable. You can add sliced zucchini, bell peppers, or spinach for extra vegetables. For a spicier version, include crushed red pepper flakes or a pinch of chili powder.
If you prefer a richer sauce, add a splash of white wine or fish stock before baking. Fresh herbs such as thyme or basil can be used instead of parsley for a different flavor profile. This recipe also works well with salmon, though cooking time may need slight adjustment.
For a dairy-free and low-carb meal, serve the fish with a simple salad or roasted vegetables. It also pairs beautifully with rice, couscous, or crusty bread.
Nutrition and Dietary Info
The following nutrition information is approximate and based on one serving.
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 18 g |
| Saturated fat | 3 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 620 mg |
Expert Tips & Customizations
Choose fresh fish
Fresh, firm fillets ensure the best texture and flavor.
Do not overbake
Overcooking can dry out the fish quickly.
Use quality olive oil
Good olive oil makes a noticeable difference.
Season evenly
Proper seasoning enhances the mild fish flavor.
Rest briefly
Let the dish rest a few minutes before serving for best results.
Storage/reheating
Store leftovers in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or microwave until just warmed through. Avoid overheating to prevent the fish from drying out.
FAQs
What type of fish works best?
Cod, haddock, sea bass, or halibut work very well.
Can I use frozen fish?
Yes, thaw completely and pat dry before baking.
Is this recipe healthy?
Yes, it is high in protein and healthy fats.
Can I make it ahead of time?
It is best fresh, but can be assembled a few hours ahead.
Can I add potatoes?
Yes, parboil them first before adding to the dish.
Is this dish gluten-free?
Yes, it is naturally gluten-free.
Can I use fresh herbs?
Yes, fresh oregano or thyme works well.
What should I serve with it?
Rice, couscous, or a fresh salad are ideal.
Can I cook this in foil packets?
Yes, individual foil packets work well.
How do I know the fish is done?
It should flake easily with a fork.
Conclusion
Mediterranean Baked Fish is a wholesome, flavorful dish that combines simplicity with vibrant ingredients. With its tender fish, fresh vegetables, and aromatic herbs, it delivers a balanced meal that is easy to prepare and satisfying to eat. This recipe is a reliable choice for healthy dinners that never feel boring.
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