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
Mediterranean Baked Fish Delight 10 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.


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.
Mediterranean Baked Fish Delight
Mediterranean Baked Fish Delight 11 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.


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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Mediterranean Baked Fish Delight

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  • Author: Kim Cooks Easy
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

Description

This Mediterranean Baked Fish Delight is a light, flavorful dish featuring tender, flaky fish baked with juicy tomatoes, briny olives, garlic, and fresh herbs. It’s a healthy, one-pan meal that comes together quickly—perfect for a weeknight dinner or a special occasion. Serve it with rice, quinoa, or crusty bread to soak up the delicious sauce!


Ingredients

Units Scale
  • 4 fillets white fish (such as cod, tilapia, or snapper)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, sliced
  • 1/4 cup red onion, thinly sliced
  • 1 tbsp capers (optional)
  • 1 tsp dried oregano
  • 1/2 tsp paprika
  • Salt & black pepper, to taste
  • Juice of 1 lemon
  • 1/4 cup fresh parsley or basil, chopped
  • 1/4 tsp red pepper flakes (optional, for heat)

Instructions

  • Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
  • Prepare the fish: Pat the fish fillets dry and season both sides with salt, pepper, paprika, and oregano.
  • Assemble the dish: Place the fish in the baking dish. Scatter cherry tomatoes, olives, red onion, and capers (if using) around and on top of the fish.
  • Add flavor: Drizzle olive oil and lemon juice over the fish and vegetables. Sprinkle with red pepper flakes for a little spice.
  • Bake: Bake uncovered for 15–20 minutes, or until the fish is opaque and flakes easily with a fork.
  • Garnish and serve: Sprinkle with fresh parsley or basil before serving. Enjoy with rice, quinoa, or crusty bread!

Notes

  • Best fish to use: Cod, haddock, tilapia, or sea bass work well.
  • Add more veggies! Try bell peppers, zucchini, or spinach for extra nutrition.
  • Want a richer sauce? Add ½ cup of canned diced tomatoes or a splash of white wine before baking.
  • Storage: Leftovers keep in the fridge for up to 2 days. Reheat gently to avoid drying out the fish.

Nutrition

  • Calories: 280
  • Sugar: 3g
  • Sodium: 450mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 32g
  • Cholesterol: 75mg

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