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Mediterranean Baked Fish Delight

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  • 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