Mediterranean Baked Fish Delight

Short Description

Mediterranean Baked Fish Delight is a light and flavorful dish featuring tender white fish baked with juicy tomatoes, olives, garlic, and aromatic herbs. Infused with olive oil and fresh lemon juice, this healthy and easy-to-make recipe is perfect for a quick weeknight dinner or a special occasion.

Why You’ll Love This Recipe

• Fresh, vibrant Mediterranean flavors
• Healthy and high in protein
• Quick and easy—ready in under 30 minutes
• Pairs well with rice, quinoa, or crusty bread
• Customizable with different fish and toppings

this Recipe

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• White fish fillets (cod, tilapia, halibut, or sea bass)
• Cherry tomatoes, halved
• Kalamata olives, pitted and sliced
• Garlic, minced
• Red onion, thinly sliced
• Olive oil
• Fresh lemon juice
• Oregano
• Fresh parsley or basil, chopped
• Salt and black pepper
• Feta cheese (optional, for extra creaminess)

Directions

1. Preheat the Oven

• Preheat oven to 375°F (190°C). Lightly grease a baking dish with olive oil.

2. Prepare the Fish

• Place fish fillets in the baking dish and season with salt, pepper, oregano, and a drizzle of olive oil.

3. Add Mediterranean Toppings

• Scatter cherry tomatoes, olives, red onion, and garlic over and around the fish.
• Drizzle with lemon juice and more olive oil.

4. Bake Until Tender

• Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.

5. Garnish and Serve

• Sprinkle with fresh parsley and feta cheese (if using).
• Serve immediately with rice, couscous, or warm pita bread.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 15-20 minutes
• Total Time: 25-30 minutes

Variations

• Spicy Kick: Add red pepper flakes for heat.
• Lemon Butter Flavor: Add a pat of butter on each fillet before baking.
• Different Fish Options: Use salmon, snapper, or trout instead of white fish.
• Creamy Addition: Stir in a dollop of Greek yogurt before serving.
• Low-Carb Option: Serve over cauliflower rice or zucchini noodles.

Storage/Reheating

• Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: Warm in the oven at 300°F (150°C) for 5-7 minutes, or microwave for 30 seconds.
• Freezing: Not recommended, as fish may become dry when reheated.

FAQs

What type of fish works best for this recipe?

Mild white fish like cod, tilapia, or halibut works best, but salmon or sea bass also taste great.

Can I use canned tomatoes instead of fresh?

Yes! Drain them well before adding to prevent excess liquid.

How do I keep the fish from drying out?

Don’t overbake—check for doneness at 15 minutes and cover with foil if needed.

Can I make this dish ahead of time?

Yes! Assemble the dish, cover, and refrigerate up to 8 hours before baking.

What side dishes pair well with this?

Rice, quinoa, couscous, roasted vegetables, or warm pita bread complement it well.

Can I make this dairy-free?

Absolutely! Just skip the feta cheese.

How do I know when the fish is done?

It should flake easily with a fork and reach 145°F (63°C) internal temperature.

Can I add more vegetables?

Yes! Zucchini, bell peppers, or spinach would be great additions.

Is this dish keto-friendly?

Yes! It’s naturally low in carbs, especially when served with a keto-friendly side.

Can I cook this in foil packets instead?

Yes! Wrap everything in foil and bake at 375°F for 15-20 minutes for easy cleanup.

Conclusion

Mediterranean Baked Fish Delight is a fresh, flavorful, and healthy dish that’s easy to prepare and perfect for any occasion. With its bright citrus, rich olives, and aromatic herbs, this recipe brings the taste of the Mediterranean right to your kitchen. Serve it with your favorite sides and enjoy a light, satisfying meal!

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