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  • Author: Kim Cooks Easy
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

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