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)

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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