Introduction
Looking for a healthy, delicious, and fuss-free seafood dish? This Easy Mediterranean Baked Fish is packed with bright flavors, tender fish, and colorful veggies—all cooked in one pan in under 30 minutes! Perfect for busy nights when you want something light yet satisfying.
Why You’ll Love This Recipe
Quick & easy—minimal prep, hands-off cooking
Packed with Mediterranean flavors—garlic, lemon, olives, and herbs
Healthy & low-carb—rich in protein and good fats
Versatile—works with any white fish (cod, tilapia, halibut, etc.)
Step-by-Step Recipe
Ingredients
Serves 4
- 4 white fish fillets (cod, tilapia, or halibut, ~6 oz each)
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted
- 1 small red onion, thinly sliced
- 3 garlic cloves, minced
- 1 lemon, sliced + extra for serving
- 2 tbsp olive oil
- 1 tsp dried oregano
- ½ tsp paprika
- Salt & black pepper to taste
- ¼ cup fresh parsley, chopped
Equipment Needed
- Baking dish (9×13-inch or similar)
- Mixing bowl
- Aluminum foil (optional, for easy cleanup)
Step 1: Prep the Fish & Veggies
- Preheat oven to 400°F (200°C).
- Pat fish dry with paper towels—this ensures even cooking.
- Season fish with salt, pepper, oregano, and paprika.
- Toss tomatoes, olives, onion, and garlic with 1 tbsp olive oil and a pinch of salt.
Step 2: Assemble & Bake
- Drizzle remaining oil in the baking dish.
- Arrange fish fillets in the center.
- Scatter veggie mixture around the fish.
- Top with lemon slices.
- Bake uncovered for 15-20 minutes (until fish flakes easily).
Step 3: Garnish & Serve
- Sprinkle with fresh parsley.
- Serve with extra lemon wedges and a side of quinoa, couscous, or crusty bread.
Pro Tips for the Best Results
Choose thick fillets—they stay moist better than thin cuts.
Don’t overcook—fish is done when opaque and flakes easily.
Fresh herbs make a difference—try adding dill or basil.
Broil for 2-3 minutes at the end for extra caramelization.
Common Mistakes to Avoid
Using frozen fish without thawing—leads to excess moisture.
Overcrowding the pan—steams instead of bakes.
Skipping the drying step—wet fish won’t brown properly.
Variations to Try
- Spicy version—add red pepper flakes or harissa.
- Creamy twist—drizzle with tzatziki or tahini sauce.
- Extra veggies—add zucchini, bell peppers, or artichokes.
FAQs
Can I use frozen fish?
Yes! Thaw completely and pat dry before baking.
How do I store leftovers?
Keep in an airtight container for 1-2 days. Reheat gently in the oven.
What sides pair well with this?
Try Greek salad, roasted potatoes, or steamed asparagus.
Final Thoughts
This Easy Mediterranean Baked Fish is a light, flavorful, and foolproof dinner that feels gourmet without the effort. Perfect for healthy weeknights or impressing guests!
Print
Easy Mediterranean Baked Fish: A Light & Flavorful Weeknight Dinner
- Total Time: 40 mins
Description
Enjoy a healthy and flavorful meal with this Delightful Mediterranean Baked Fish. This dish is packed with fresh ingredients and vibrant Mediterranean flavors, perfect for a nutritious and satisfying dinner.
Ingredients
4 white fish fillets (such as cod, halibut, or tilapia)
2 tablespoons olive oil
1 lemon, thinly sliced
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted and sliced
1 small red onion, thinly sliced
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley for garnish
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease a baking dish.
Place the fish fillets on the prepared baking sheet or dish. Drizzle with olive oil and season with salt, pepper, dried oregano, and dried thyme.
Arrange the lemon slices, cherry tomatoes, Kalamata olives, red onion, and minced garlic evenly around the fish fillets.
Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let cool slightly. Garnish with fresh parsley before serving. Enjoy this delightful and healthy Mediterranean baked fish.
Prep Time: 15 minutes
