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