Why You’ll Love This Recipe
Mediterranean baked fish is the kind of dish that feels both wholesome and elegant without demanding much effort in the kitchen. It highlights fresh, clean flavors using simple ingredients that work together naturally. Tender baked fish is paired with juicy tomatoes, briny olives, olive oil, and fragrant herbs to create a balanced meal that feels light yet satisfying. I first made this recipe when I wanted something healthy but still full of flavor, and it quickly became part of my regular rotation. The oven does most of the work, and the result is a beautifully cooked fish with a flavorful sauce that forms right in the baking dish. This recipe is perfect for weeknight dinners, entertaining guests, or anytime you want a nutritious meal that does not feel restrictive or boring.
Mediterranean Baked Fish with Tomatoes, Olives, and Fresh Herbs
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Halal
Description
A light and flavorful Mediterranean baked fish dish featuring tender white fish baked with olive oil, tomatoes, herbs, and lemon for a healthy and aromatic meal.
Ingredients
- 4 white fish fillets (such as cod, haddock, or tilapia)
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon black pepper
- 1 teaspoon salt
- 1 lemon, sliced
- 2 tablespoons fresh parsley, chopped
Instructions
- Preheat the oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
- Place the fish fillets in the baking dish in a single layer.
- In a small bowl, mix olive oil, garlic, oregano, paprika, salt, and black pepper.
- Pour the olive oil mixture evenly over the fish.
- Scatter cherry tomatoes and sliced red onion around and over the fish.
- Top with lemon slices.
- Bake for 18–22 minutes, or until the fish flakes easily with a fork.
- Remove from the oven, garnish with fresh parsley, and serve warm.
Notes
- Serve with rice, roasted vegetables, or a fresh salad.
- You can add olives or capers for extra Mediterranean flavor.
- Cooking time may vary depending on the thickness of the fish.
- Prep Time: 15 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 works perfectly here. These fish are mild, flaky, and absorb Mediterranean flavors exceptionally well.
Cherry tomatoes
Cherry tomatoes add sweetness and moisture. As they bake, they soften and release juices that form the base of the sauce.
Olives
Olives bring saltiness and depth. Kalamata or green olives both work well, depending on your preference.
Garlic
Garlic infuses the dish with aroma and warmth, enhancing the overall savory profile.
Olive oil
Olive oil ties all the ingredients together and keeps the fish moist while baking.
Lemon
Lemon brightens the dish and balances the richness of the olive oil and fish.
Fresh herbs
Herbs such as parsley, oregano, or thyme add freshness and classic Mediterranean character.
Salt
Salt enhances the natural flavors of the fish and vegetables.
Black pepper
Black pepper adds gentle heat and balance without overpowering the dish.
Directions
Preheat your oven to 200°C (400°F). Lightly grease a baking dish with olive oil and arrange the fish fillets in a single layer. Season both sides of the fish with salt and black pepper.
Scatter the cherry tomatoes and olives evenly around the fish. Add minced garlic and drizzle olive oil generously over everything. Squeeze fresh lemon juice over the dish and sprinkle with chopped herbs.
Bake uncovered for 18 to 22 minutes, depending on the thickness of the fish. The fish should be opaque and flake easily with a fork. Avoid overcooking to keep the fish tender and moist.
Remove from the oven and allow the dish to rest for a few minutes. Spoon the warm tomato and olive mixture over the fish before serving.
Equipment needed
Must-Have Tools to Get Rolling
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 10 minutes.
Cooking time is 18 to 22 minutes.
Total time is about 30 minutes.
Storage/reheating
Leftover Mediterranean baked fish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 160°C (325°F) until warmed through. Avoid microwaving, as it can dry out the fish.
Variations and Customizations
This recipe adapts easily to different preferences and ingredients. For extra flavor, add sliced red onion or capers to the baking dish. I have also tested this dish with a pinch of crushed red pepper flakes, which adds subtle heat without overpowering the Mediterranean flavors.
If you prefer a heartier version, add thinly sliced potatoes or zucchini to the dish. Par-cook the vegetables slightly to ensure even cooking. You can also use salmon instead of white fish for a richer texture, adjusting the cooking time as needed.
For a dairy-free and gluten-free meal, this recipe already fits perfectly. Serve it with rice, quinoa, or crusty bread to soak up the juices. The combination of fresh herbs, citrus, and olive oil makes this dish endlessly flexible while staying true to its Mediterranean roots.
Nutrition and Dietary Info
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 18 g |
| Saturated fat | 3 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 520 mg |
Expert Tips & Customizations
Choose even-sized fillets
This ensures all pieces cook at the same rate.
Do not overbake
Fish cooks quickly and should be removed as soon as it flakes easily.
Use fresh lemon
Fresh juice provides brighter flavor than bottled alternatives.
Add herbs after baking
This preserves their freshness and aroma.
Spoon sauce before serving
The tomato and olive juices add moisture and flavor to every bite.
FAQs
What type of fish works best for this recipe?
Mild white fish such as cod, haddock, or sea bass works best.
Can I make this dish ahead of time?
It is best served fresh, but it can be prepared a few hours ahead and baked just before serving.
Is this recipe healthy?
Yes, it is high in protein, rich in healthy fats, and low in carbohydrates.
Can I use frozen fish?
Yes, but ensure it is fully thawed and patted dry before baking.
What can I serve with Mediterranean baked fish?
Rice, roasted vegetables, or crusty bread pair very well.
How do I know when the fish is cooked?
The fish should be opaque and flake easily with a fork.
Conclusion
Mediterranean baked fish is a simple yet flavorful dish that showcases fresh ingredients and straightforward cooking. With minimal preparation and vibrant results, it is an excellent choice for anyone seeking a healthy, satisfying meal. This recipe proves that elegant, nourishing food does not need to be complicated to be truly enjoyable.
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