Easy Mediterranean Baked Fish
This Easy Mediterranean Baked Fish is bursting with vibrant herbs, zesty lemon, and just the right hint of sweetness. Baked with juicy cherry tomatoes, tender zucchini, olives, and onion, it’s a wholesome and delicious dish that comes together quickly—perfect for a light lunch or a satisfying dinner. It’s healthy, flavorful, and beautifully aromatic thanks to a blend of fresh herbs and garlic.
Total Time:
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes
Ingredients
For the Fish:
2 fish fillets (white fish like cod, tilapia, or snapper works great)
6 sprigs thyme, chopped
3 sprigs rosemary, chopped
1 tsp dried oregano
2 tsp parsley, chopped or dried
4 garlic cloves, minced (or 2 tsp garlic paste)
1 tsp basil, chopped (optional)
1 tsp lemon zest
1 tbsp lemon juice
1 tbsp sweet chilli sauce
½ tsp salt
½ tsp black pepper
¼ cup olive oil
For the Veggies:
1 cup cherry tomatoes
½ cup olives, pitted
1 medium onion, diced
1 zucchini, diced
Instructions
Preheat the oven to 400°F (200°C).
In a small bowl, combine the olive oil, lemon juice, lemon zest, garlic, sweet chilli sauce, and all the herbs (thyme, rosemary, oregano, parsley, basil if using), salt, and pepper. Mix well to form a marinade.
Place the fish fillets in a baking dish. Pour half the marinade over the fish, coating well.
In a separate bowl, toss the cherry tomatoes, olives, onion, and zucchini with the remaining marinade.
Spread the veggies around and over the fish in the baking dish.
Bake for 20–25 minutes, or until the fish is cooked through and flakes easily with a fork, and the veggies are tender.
Serve warm, garnished with extra parsley or lemon slices if desired.
Tips:
Use fresh herbs when possible for the best flavor, but dried herbs still work well in a pinch.
Don’t overbake the fish—check for doneness at 20 minutes. The fish should flake easily with a fork.
Marinate for more flavor: Let the fish sit in the marinade for 15–30 minutes before baking if you have extra time.
Zucchini tip: Cut zucchini into medium chunks so it roasts evenly without turning mushy.
Even baking: Try to spread the vegetables in a single layer so they roast rather than steam.
Variations:
Add feta cheese: Crumble some feta over the fish and veggies before baking for a creamy, salty touch.
Switch the fish: Try salmon, sea bass, or trout for a richer flavor.
Spicy kick: Add a pinch of red pepper flakes or a splash of hot sauce to the marinade.
Add bell peppers or mushrooms for extra veggie variety.
Low-carb version: Serve with a side of cauliflower rice or a green salad.
Make it a foil packet: Wrap fish and veggies in foil and bake for easy cleanup and moist texture.
Q&A
Q: Can I use frozen fish fillets?
A: Yes! Just make sure to thaw them completely and pat dry before marinating and baking.
Q: What kind of fish works best?
A: White fish like cod, tilapia, haddock, or snapper are all great choices. They’re mild and bake quickly.
Q: Can I prep this dish ahead of time?
A: Absolutely. You can marinate the fish and chop the veggies in advance. Store them separately in the fridge and bake when ready.
Q: What should I serve it with?
A: This dish pairs well with couscous, quinoa, rice, or a side salad. Crusty bread is great to soak up the juices, too.
Estimated Nutrition (per serving, makes 2 servings):
Calories: ~400–450
Protein: ~30g
Fat: ~28g (from olive oil and fish)
Carbohydrates: ~10–15g (mainly from vegetables and sweet chilli sauce)
Fiber: ~3–4g
Sugar: ~5g
(Note: These are approximate values and may vary based on fish type and exact ingredient quantities.)
Conclusion
This Easy Mediterranean Baked Fish is a wholesome, vibrant meal packed with flavor and nutrients. It’s incredibly easy to prepare, customizable with your favorite herbs and veggies, and perfect for a fuss-free, delicious dinner. Whether you’re eating light or looking for something impressive yet simple—this dish delivers every time!