Craving something healthy, easy, and full of bold flavors? This Mediterranean Baked Fish recipe is a total game-changer. Tender white fish is baked with juicy cherry tomatoes, olives, garlic, lemon, and fragrant herbs — a dish that brings the sun-soaked flavors of the Mediterranean right to your table.
This meal is incredibly versatile, ready in under 30 minutes, and naturally gluten-free and low-carb. It's perfect for busy weeknights, clean eating, or even a dinner party centerpiece with a rustic baguette on the side.
🧾 Ingredients (Serves 4)
- 4 white fish fillets (such as cod, halibut, tilapia, or sea bass)
- 1 pint cherry tomatoes, halved
- 1 small red onion, thinly sliced
- ⅓ cup pitted Kalamata olives, halved
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano (or 1 tablespoon fresh)
- ½ teaspoon crushed red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tablespoons fresh parsley or basil, chopped (for garnish)
- Lemon wedges, for serving
👩🍳 Instructions
1. Preheat the Oven
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil or non-stick spray.
2. Prepare the Veggie Mixture
- In a large bowl, toss together the cherry tomatoes, red onion, olives, garlic, olive oil, lemon juice, lemon zest, oregano, and red pepper flakes.
- Season with salt and pepper to taste.
3. Assemble the Dish
- Place the fish fillets in the prepared baking dish.
- Spoon the tomato and olive mixture evenly over and around the fish.
4. Bake
- Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and is opaque in the center.
- Thinner fillets (like tilapia) may cook in 12–15 minutes.
- Thicker fillets (like halibut) may take closer to 20 minutes.
5. Garnish & Serve
- Sprinkle with fresh parsley or basil and serve with lemon wedges.
- Optional: Drizzle a touch of extra virgin olive oil before serving.
🍽️ What to Serve It With
- Steamed rice or couscous
- Roasted potatoes
- Cauliflower rice (for a low-carb option)
- Crusty bread to soak up the juices
- Simple side salad with olive oil and lemon
📊 Nutrition Facts (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 290 kcal |
| Protein | 32g |
| Carbs | 8g |
| Fiber | 2g |
| Fat | 14g |
| Saturated Fat | 2g |
| Sodium | 520mg |
Note: Nutrition may vary based on the type of fish and toppings used.
💡 Tips & Tricks
- Choose fresh fish: Look for fillets that are firm, moist, and free of odor.
- Don’t overcook the fish — it should flake easily with a fork.
- Make it a foil packet: Wrap each fish fillet and toppings in foil for a mess-free, steamed version.
- Add capers for an extra Mediterranean punch.
- Use different herbs like thyme or rosemary for a deeper, woodsy flavor.
✨ From My Kitchen
This dish brings back memories of beachside dinners in Greece, where meals were simple but full of flavor. I love how this baked fish is both elegant and easy, making it a weeknight favorite and a go-to when I’m entertaining health-conscious guests.
The best part? Everything cooks in one dish — no fancy techniques, no stress. Just wholesome, real ingredients baked into something beautiful.
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