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