Easy Mediterranean Baked Fish

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Easy Mediterranean Baked Fish

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This Mediterranean Baked Fish is light, fresh, and incredibly flavorful — yet so simple to prepare. Tender white fish fillets are baked together with juicy tomatoes, olives, zucchini, and red onion, all tossed in olive oil, lemon, and garlic. The result is a wholesome dish that tastes vibrant and comforting at the same time. It’s perfect for lunch, dinner, or a healthy family meal, and it comes together in under 30 minutes.

Ingredients

Main Ingredients

  • 2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)

  • 1 zucchini, diced

  • 1 cup cherry tomatoes, whole or halved

  • ½ red onion, chopped

  • ½ cup green or Kalamata olives, pitted

  • 2 tbsp olive oil (plus extra for drizzling)

  • 1 tbsp freshly squeezed lemon juice

  • 1 tsp garlic powder or 2 cloves garlic, minced

  • 1 tsp dried oregano or thyme

  • Salt & black pepper, to taste

  • Optional: chili flakes, lemon slices, or parsley for garnish

Instructions

  1. Preheat your oven to 190°C / 375°F.

  2. Prepare the vegetables:
    In a baking dish, add the diced zucchini, cherry tomatoes, chopped red onion, and olives. Drizzle with 2 tablespoons olive oil, sprinkle with oregano (or thyme), salt, and pepper. Toss well so the vegetables are evenly coated.

  3. Season the fish:
    Pat the fish fillets dry with a paper towel. Place them on top of the vegetables in the baking dish. Drizzle lightly with olive oil and lemon juice, then sprinkle with garlic powder (or minced garlic), salt, and pepper. If you like a slight kick, add a pinch of chili flakes.

  4. Bake the dish:
    Place the baking dish in the oven and bake for 15–20 minutes, depending on the thickness of your fish. The fish is done when it flakes easily with a fork and turns opaque all the way through.

  5. Finish & serve:
    Garnish with fresh parsley or extra lemon slices if desired. Serve immediately while hot.

See also  Creamy Chicken Mushroom and Spinach Bake

Serving Suggestions

This dish pairs beautifully with:

  • Rice or couscous

  • Quinoa

  • Crusty bread

  • A fresh Greek salad

You can also drizzle an extra touch of olive oil or lemon just before serving for extra brightness.

Tips & Variations

  • Use any mild white fish you enjoy — cod and tilapia work especially well.

  • Add bell peppers or spinach for more vegetables.

  • For extra Mediterranean flavor, sprinkle feta cheese on top before serving.

Light, healthy, and full of sunshine-inspired flavors — this Mediterranean Baked Fish will quickly become a favorite at your table 🌿🐟

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