Mediterranean Baked Fish
A light, flavorful, and heart-healthy dish inspired by classic Mediterranean ingredients. Tender white fish is baked with tomatoes, olives, garlic, and herbs, creating a juicy, aromatic meal perfect for weeknights or meal prep.
Ingredients
- 4 white fish fillets (cod, tilapia, haddock, or halibut — about 6 oz each)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- ½ cup black or Kalamata olives, sliced
- ¼ cup red onion, thinly sliced
- 2 tbsp capers (optional)
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and black pepper, to taste
- Fresh parsley or basil, chopped (for garnish)
Instructions
1. Preheat
Preheat the oven to 400°F (200°C). Lightly grease a baking dish with a little olive oil.
2. Build the vegetable base
Add cherry tomatoes, olives, red onion, and capers to the baking dish.
Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano, and toss gently to combine.
3. Add the fish
Place the fish fillets on top of the vegetable mixture.
Drizzle with the remaining 1 tablespoon olive oil and the lemon juice.
Sprinkle a little extra oregano for more flavor.
4. Bake
Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork.
5. Serve
Garnish with fresh parsley or basil. Add an extra squeeze of lemon if desired.
Nutrition (per serving)
- Calories: ~290 kcal
- Protein: ~34 g
- Carbs: ~6 g
- Fat: ~14 g
Q & A Section
Q: Can I use frozen fish?
A: Yes — just thaw it fully and pat dry before baking to prevent excess moisture.
Q: Can I add more vegetables?
A: Absolutely! Zucchini, bell peppers, spinach, or artichokes work beautifully.
Q: Can I make this dairy-free?
A: It already is! If you add feta for topping, choose a dairy-free alternative.
Q: How do I know the fish is done?
A: It should flake when gently pressed with a fork and turn opaque white throughout.
Q: What can I serve with it?
A: Cauliflower rice, quinoa salad, roasted potatoes, or fresh green salad pair perfectly.
Q: Does it reheat well?
A: Yes — warm gently in the oven or microwave; the flavors get even better the next day.