Mediterranean Baked Fish Recipe
There’s something undeniably magical about how simple ingredients can transform into a show-stopping dinner, and nothing captures that Mediterranean flair quite like Mediterranean Baked Fish. Imagine velvety, flaky fish fillets nestled in a bed of juicy tomatoes, briny olives, and fresh herbs, all gently roasted to perfection in just one pan. This dish is vibrant, healthy, and brings the sun-soaked flavors of the coast straight into your kitchen in under 30 minutes—a weeknight hero that tastes like a summer getaway.
Ingredients You’ll Need
Ingredients You’ll Need
You don’t need fancy ingredients to create the flavors of the Mediterranean—just a handful of staples that each play a starring role. Every ingredient here is carefully chosen to bring balance, color, and irresistible taste to your Mediterranean Baked Fish.
- White Fish Fillets: Choose cod, halibut, or tilapia for tender, mild fillets that soak up all the bright flavors.
- Olive Oil: Adds luscious body and richness, and helps all the veggies caramelize gently in the oven.
- Cherry Tomatoes: Their natural sweetness bursts open as they bake, creating a juicy sauce for the fish.
- Kalamata Olives: These provide that classic briny, salty punch that makes every bite pop.
- Red Onion: Thin slices mellow as they bake, lending a gentle zing and beautiful color.
- Garlic: Just two cloves, minced, infuse the whole dish with warmth and savory depth.
- Dried Oregano: A quintessential herb that screams Mediterranean, adding earthiness and aroma.
- Crushed Red Pepper Flakes (optional): For a little kick of heat—add as much or as little as you like.
- Lemon Juice: A generous squeeze brightens every element and ties all the flavors together.
- Salt and Freshly Ground Black Pepper: Essential to bring out the flavors of both fish and vegetables.
- Fresh Parsley or Basil: Scatter on top after baking for a burst of green and herby freshness.
How to Make Mediterranean Baked Fish
Step 1: Preheat and Prep the Baking Dish
Crank up your oven to 400°F so it’s piping hot when it’s time to bake. Grab a 9×13-inch baking dish and either lightly grease it or line it with parchment paper—this makes cleanup a breeze and ensures nothing sticks. This quick prep step sets the tone for a stress-free, one-pan dinner.
Step 2: Arrange and Season the Fish
Lay the white fish fillets in a single layer in your prepared dish. Season both sides generously with salt and freshly ground black pepper. Taking just a moment with this step means your fish will be perfectly flavorful from the inside out.
Step 3: Toss Together the Veggie Mixture
In a medium bowl, combine the halved cherry tomatoes, Kalamata olives, sliced red onion, minced garlic, dried oregano, red pepper flakes (if using), and luscious olive oil. Toss until everything is glistening and evenly coated—this will create a mouthwatering sauce as the fish bakes.
Step 4: Spoon and Drizzle
Spoon the tomato and olive mixture evenly over and around the fish, making sure each fillet gets plenty of topping. Give it all a generous drizzle of fresh lemon juice—this is the secret to that signature Mediterranean Baked Fish brightness.
Step 5: Bake to Perfection
Slide the dish into your hot oven and bake for 15 to 20 minutes. You’ll know it’s ready when the fish is opaque and flakes easily with a fork. The tomatoes will burst, the onions will soften, and every bite will be begging to be scooped up with a piece of crusty bread.
Step 6: Finish with Fresh Herbs
As soon as the Mediterranean Baked Fish comes out of the oven, shower it with plenty of chopped parsley or basil for a final hit of color and fresh, herby aroma. Serve up immediately, and watch it vanish as everyone dives in.
How to Serve Mediterranean Baked Fish
Garnishes
Mediterranean Baked Fish shines with just a sprinkle of freshly chopped parsley or basil right before serving. For an extra pop, shave a bit of lemon zest over the top or add a handful of microgreens for color and a boost of freshness. Finish each plate with a final drizzle of good olive oil or a light squeeze of lemon, and you’ll elevate your presentation instantly.
Side Dishes
Pair your Mediterranean Baked Fish with fluffy rice, nutty couscous, or a chunk of crusty bread to catch every drop of the savory juices. For a lighter meal, serve with a crisp green salad tossed in lemony vinaigrette, or simple steamed vegetables like asparagus or green beans. You can’t go wrong with classic roasted potatoes or even a creamy hummus on the side.
Creative Ways to Present
For a rustic touch, bring the whole baking dish straight to the table for everyone to help themselves. If you’re after something more elegant, plate each fillet individually, spooning plenty of the tomato-olive mixture on top. Hosting a party? Try serving the Mediterranean Baked Fish over toasted crostini as a sophisticated starter, or break up the fish and serve it family-style alongside a colorful Mediterranean mezze platter.
Make Ahead and Storage
Storing Leftovers
If you’re lucky enough to have leftovers, transfer the Mediterranean Baked Fish and its vibrant toppings into an airtight container. Store in the refrigerator for up to two days—any longer and the fish may start to lose its lovely texture. Be sure to spoon in plenty of that delicious tomato-olive mixture to keep everything moist and flavorful.
Freezing
While Mediterranean Baked Fish is best enjoyed fresh, you can freeze leftovers if needed. Let the dish cool completely, then wrap portions tightly in foil or freezer-safe containers. It will keep in the freezer for up to one month. Just keep in mind the texture of the veggies may soften further after thawing, but the flavors will still be spot on.
Reheating
For best results, reheat the fish gently in a 325°F oven until warmed through, about 10–12 minutes. If you’re in a hurry, you can microwave individual portions, but use a low-power setting to avoid drying out the fish. Add a fresh squeeze of lemon and a sprinkle of herbs before serving to liven up the leftovers.
FAQs
Can I use frozen fish fillets for Mediterranean Baked Fish?
Absolutely! Just thaw the fillets completely and pat them dry before assembling the dish. This helps prevent excess moisture, ensuring your Mediterranean Baked Fish comes out perfectly baked and not watery.
Which type Main Course
Cod, halibut, and tilapia are all fantastic choices, but any mild, firm white fish will work. Even snapper or haddock can be used; just adjust the baking time slightly if your fillets are particularly thick or thin.
How do I know when the fish is done baking?
Look for the fish to turn opaque and flake easily with a fork. A quick check in the thickest part of the fillet should reveal tender, juicy flesh with no translucent spots—usually at the 15-20 minute mark.
Can I add vegetables or extras to Mediterranean Baked Fish?
Definitely! Feel free to toss in artichoke hearts, capers, or even sliced bell peppers for more color and flavor variation. Adding extra veggies gives you more of that irresistible roasted topping.
Is Mediterranean Baked Fish suitable for special diets?
Yes! It’s naturally gluten-free, dairy-free, and low-carb. It’s also perfect for pescatarians. To keep things extra light or sodium-conscious, simply use fewer olives and go sparing on the salt.
Final Thoughts
If you’re craving vivid, sun-drenched flavors without the fuss, you’ll fall head over heels for Mediterranean Baked Fish. Each bite is the perfect mix of tender fish, tangy tomatoes, and briny olives—all wrapped in fresh herbs and citrusy brightness. Give it a try, share it with friends or family, and let your kitchen become your own little slice of the Mediterranean coast!
Print
Mediterranean Baked Fish Recipe
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Non-Vegetarian
Description
This Mediterranean Baked Fish recipe is a delightful blend of white fish fillets, cherry tomatoes, Kalamata olives, and aromatic herbs. A simple yet flavorful dish that’s perfect for a healthy dinner.
Ingredients
White Fish Fillets:
4 fillets
Olive Oil:
2 tablespoons
Cherry Tomatoes (halved):
1 pint
Kalamata Olives (pitted and halved):
1/2 cup
Red Onion (thinly sliced):
1/4
Garlic Cloves (minced):
2
Dried Oregano:
1/2 teaspoon
Crushed Red Pepper Flakes (optional):
1/4 teaspoon
Lemon Juice:
juice of 1 lemon
Salt and Black Pepper:
to taste
Fresh Parsley or Basil for garnish:
2 tablespoons
Instructions
- Preheat the oven: Preheat the oven to 400°F. Grease a 9×13-inch baking dish or line with parchment paper.
- Season fish: Place fish fillets in the dish, season with salt and pepper on both sides.
- Prepare tomato mixture: In a bowl, mix tomatoes, olives, red onion, garlic, oregano, red pepper flakes, and olive oil.
- Top fish: Spread tomato mixture over and around the fish. Drizzle with lemon juice.
- Bake: Bake for 15-20 minutes until fish is cooked. Garnish with parsley or basil before serving.
Notes
- Serve with rice, couscous, or bread to soak up juices.
- Optional: Add artichoke hearts or capers for a Mediterranean twist.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with topping
- Calories: 220
- Sugar: 3g
- Sodium: 410mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 55mg
