Mediterranean Baked Fish

 Introduction

Mediterranean Baked Fish is a vibrant, heart-healthy dish that’s simple to make yet packed with flavor. The combination of flaky white fish, juicy cherry tomatoes, briny olives, fresh herbs, and a splash of lemon creates a light but satisfying main course. Serve it with rice, couscous, or roasted veggies for a wholesome Mediterranean-style meal.

Prep Time: 10 minutes

Cook Time: 20–25 minutes

Total Time: 30–35 minutes

Servings: 2–3

 Ingredients

2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass), about 6 oz each

2 tbsp olive oil

2 cloves garlic, minced

1 tsp dried oregano

1/2 tsp paprika

Salt and pepper to taste

Juice of 1 lemon

Zest of 1 lemon (optional, for extra brightness)

1 cup cherry tomatoes, halved

1/3 cup Kalamata olives, pitted and halved

2 tbsp capers (optional)

2 tbsp chopped fresh parsley or basil

Optional garnish: extra lemon wedges

 Instructions

Preheat Oven

Preheat your oven to 400°F (200°C).

Season the Fish

Pat fish fillets dry. Place them in a lightly greased baking dish.

Drizzle with olive oil and sprinkle with garlic, oregano, paprika, salt, and pepper.

Squeeze fresh lemon juice over the top. Add lemon zest for extra zing if desired.

Add Vegetables

Scatter cherry tomatoes, olives, and capers around the fish in the baking dish.

Bake

Bake uncovered for 18–22 minutes, or until fish flakes easily with a fork (internal temp should be 145°F / 63°C).

For extra color, broil for the last 2 minutes if desired.

Finish and Serve

Sprinkle with fresh parsley or basil.

Serve with lemon wedges and your favorite side dish (quinoa, couscous, roasted potatoes, or a green salad).

 Tips & Variations

Use parchment: Line the baking dish for easy cleanup and to help steam the fish.

Add veggies: Toss in sliced zucchini, bell peppers, or red onion for a one-pan meal.

Use foil packets: Wrap fish and toppings in foil for individual servings and extra juicy results.

Protein swap: This works beautifully with salmon or shrimp as well.

 Nutrition Facts (Per Serving – based on cod)