Mediterranean Baked Fish Delight

Short Description

Mediterranean Baked Fish Delight is a light and flavorful dish featuring tender white fish baked with fresh herbs, tomatoes, olives, and a zesty lemon-garlic sauce. This easy, healthy meal is packed with Mediterranean flavors and perfect for a quick weeknight dinner or an elegant gathering.

Why You’ll Love This Recipe

  • Healthy & Nutritious – High in protein, low in carbs, and full of fresh ingredients.
  • Easy to Make – Simple prep and hands-off baking.
  • Bursting with Flavor – Garlic, lemon, and Mediterranean spices make every bite delicious.
  • One-Pan Meal – Minimal cleanup required.
  • Customizable – Works with different types of fish and veggies.
Mediterranean Baked Fish Delight 10 Mediterranean Baked Fish Delight is a light and flavorful dish featuring tender white fish baked with fresh herbs, tomatoes, olives, and a zesty lemon-garlic sauce. This easy, healthy meal is packed with Mediterranean flavors and perfect for a quick weeknight dinner or an elegant gathering.


Ingredients

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

  • White fish fillets (such as cod, halibut, or tilapia)
  • Cherry tomatoes, halved
  • Kalamata olives, pitted and sliced
  • Red onion, thinly sliced
  • Garlic, minced
  • Fresh parsley, chopped
  • Olive oil
  • Lemon juice
  • Dried oregano
  • Paprika
  • Salt and black pepper
  • Feta cheese (optional, for garnish)

Directions

  1. Preheat Oven – Set your oven to 375°F (190°C).
  2. Prepare the Baking Dish – Lightly grease a baking dish with olive oil.
  3. Season the Fish – Place the fish fillets in the dish and drizzle with olive oil and lemon juice.
  4. Add Toppings – Scatter cherry tomatoes, olives, red onion, garlic, and parsley over the fish.
  5. Season – Sprinkle with oregano, paprika, salt, and black pepper.
  6. Bake – Cover with foil and bake for 15-20 minutes, or until the fish flakes easily with a fork.
  7. Serve & Garnish – Remove from the oven, sprinkle with feta cheese (if using), and serve warm.

Servings and Timing

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

Variations

  • Spicy Version – Add red pepper flakes for extra heat.
  • Extra Vegetables – Include bell peppers or zucchini for more texture.
  • Herb Swap – Use fresh basil or thyme instead of parsley.
  • Dairy-Free – Skip the feta for a fully dairy-free option.
  • Grilled Version – Wrap in foil and grill instead of baking.

Storage/Reheating

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Warm in the oven at 300°F (150°C) for 10 minutes or microwave for 1-2 minutes.
  • Freezing: Not recommended, as the texture of the fish may change.


FAQs

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 fresh herbs, tomatoes, olives, and a zesty lemon-garlic sauce. This easy, healthy meal is packed with Mediterranean flavors and perfect for a quick weeknight dinner or an elegant gathering.

What type of fish works best for this recipe?

Cod, halibut, tilapia, or snapper work well, but you can use any firm white fish.

Can I use frozen fish?

Yes! Just thaw it completely and pat dry before baking.

How do I prevent the fish from drying out?

Cover with foil while baking and don’t overcook.

What can I serve with this dish?

Rice, quinoa, couscous, or a fresh salad pair perfectly.

Can I make this dish ahead of time?

Yes! Assemble the ingredients in the baking dish, cover, and refrigerate until ready to bake.

Can I substitute green olives for Kalamata olives?

Yes, but Kalamata olives add a richer, brinier flavor.

What’s the best way to check if the fish is done?

Use a fork to test if it flakes easily; it should reach 145°F (63°C) internally.

Can I add capers?

Absolutely! Capers add a nice briny kick to the dish.

Can I make this dish in an air fryer?

Yes! Cook at 375°F for 10-12 minutes, checking for doneness.

Is this dish gluten-free?

Yes, all ingredients are naturally gluten-free.

Conclusion

Mediterranean Baked Fish Delight is a simple yet elegant dish bursting with fresh flavors. Whether you’re looking for a quick weeknight meal or a dish to impress guests, this healthy and delicious recipe is a must

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Mediterranean Baked Fish Delight

Mediterranean Baked Fish Delight

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Kim Cooks Easy
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Baking
  • Cuisine: Mediterranean

Description

This light, flavorful, and healthy baked fish dish is infused with Mediterranean flavors—juicy tomatoes, olives, garlic, and lemon. It’s an easy one-pan meal that’s perfect for a quick weeknight dinner!


Ingredients

Units Scale
  • 4 white fish fillets (cod, tilapia, halibut, or sea bass)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika (optional, for extra flavor)
  • 1 lemon, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 teaspoon red pepper flakes (optional, for spice)
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons chopped fresh parsley (for garnish)

Instructions

  • Preheat Oven:
  • Set oven to 400°F (200°C) and lightly grease a baking dish.
  • Prepare the Fish:
  • Pat the fish fillets dry and place them in the baking dish.
  • Drizzle with olive oil and rub garlic, oregano, salt, pepper, and smoked paprika over each fillet.
  • Add Mediterranean Toppings:
  • Arrange cherry tomatoes, olives, and red onion around the fish.
  • Lay lemon slices on top of each fillet.
  • Bake:
  • Bake uncovered for 12-15 minutes (depending on thickness) until the fish is opaque and flakes easily with a fork.
  • Garnish & Serve:
  • Sprinkle with feta cheese (if using) and fresh parsley.
  • Serve warm with rice, quinoa, or crusty bread.

Notes

  • Best fish options: Cod, tilapia, halibut, sea bass, or snapper work well.
  • Extra flavor: Add capers or a splash of white wine before baking.
  • Make it spicy: Add more red pepper flakes or a drizzle of harissa.
  • Meal pairing: Serve with a side of Greek salad or roasted vegetables.

Nutrition

  • Calories: 280
  • Sugar: 2g
  • Sodium: 550mg
  • Fat: 14g
  • Saturated Fat: 3g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Protein: 30g
  • Cholesterol: 65mg

Leave a Comment & Rate this Recipe!

If you love this recipe, please consider giving it a star rating when you leave a comment. Star ratings help people discover my recipes online. Your support means a lot to me, I appreciate you.

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

Your email address will not be published. Required fields are marked *