When I first pulled this Mediterranean Baked Fish out of the oven, I couldn’t help but smile. It was vibrant, flavorful, and so easy to make. The flaky fish pairs beautifully with the tangy olives, juicy cherry tomatoes, and fresh herbs.
Trust me, this is one of those recipes you’ll go back to again and again, whether it’s for a quick weeknight meal or a special occasion. It’s like a Mediterranean vacation on a plate. You can pair the Best Mediterranean Baked Fish Recipe with easy garlic parmesan chicken and pasta recipe for a hearty and comforting meal.
Ingredients You’ll Need
Each ingredient contributes to the magic of this recipe. Here’s why they shine:
- White fish fillets (1 ½ lbs)
A light, flaky base that soaks up all the delicious Mediterranean flavors. Cod, halibut, or snapper work perfectly. - Kosher salt and ground black pepper
Simple, but essential for enhancing the natural flavors of the dish. - Extra virgin olive oil
Adds richness and ties all the ingredients together with a silky finish. - 1 lemon
The fresh citrus tang brightens every bite. - 8 oz cherry tomatoes
When roasted, they becomes sweet, juicy, and perfectly caramelized. - 3 oz olives (Kalamata or green)
Bring bold, briny goodness to balance the mild fish. - 1 shallot, minced
Adds subtle, sweet-savory depth without overpowering. - 4-5 garlic cloves, minced
Aromatic and flavorful, it elevates the dish to another level. - 1 tbsp fresh thyme leaves
An earthy, herbaceous note that ties everything together. - 2 tsp dried oregano
A classic Mediterranean touch for a warm, cozy flavor.
Note: With this recipe, you’ll have enough for 4 servings.
Fun Variations to Try
There’s no one way to enjoy Mediterranean Baked Fish! Here are some creative tweaks to make it your own:
- Add extra veggies
Try adding zucchini or bell peppers for more texture and flavor. - Change up the fish
Salmon or trout bring a richer taste, while tilapia offers a mild option. - Spice it up
A sprinkle of crushed red pepper or a drizzle of chili oil gives the dish a spicy kick. - Include some cheese
Crumbled feta or grated Parmesan adds a creamy, salty twist.
You might also love this Mediterranean pizza recipe for another Mediterranean-inspired dish.
Cooking Time
Here’s how long you’ll need to whip up this simple masterpiece:
- Prep Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
Equipment You’ll Need
To make this recipe, you’ll need just a few kitchen basics:
- Baking dish
A 9 ½ x 13-inch dish works well to hold all ingredients evenly. - Mixing bowl
For combining the tomato and olive mixture. - Knife and cutting board
To chop and prep the vegetables and herbs. - Measuring spoons
To ensure accurate herb and oil quantities. - Paper towels
Drying the fish is key to seasoning it properly.
How to Make Mediterranean Baked Fish
This dish is a breeze to make, and your kitchen will smell amazing while it bakes. Here’s exactly how to do it:
Start with the Oven
Preheat your oven to 400°F (200°C). Getting your oven hot and ready ensures that your fish will cook evenly.
Prep the Fish
Pat the fish fillets dry with a paper towel to remove excess moisture. This step helps the seasoning stick and gives the fish a better texture. Season both sides of the fillets with salt and black pepper.
Create the Tomato and Olive Mixture
Grab a mixing bowl and toss your halved cherry tomatoes, minced garlic, shallots, thyme, oregano, and olives together. Drizzle in about 3 tablespoons of olive oil, sprinkle with salt and pepper, and give it all a good mix. This mixture is what gives the dish its vibrant flavor.
Arrange in the Baking Dish
Brush the baking dish with a thin layer of olive oil. Spread half of the cherry tomatoes across the bottom. Lay the seasoned fish fillets on top, then squeeze the juice from half a lemon over the fish. Next, spoon the tomato and olive mixture evenly over the fillets.
Bake and Finish
Bake the dish in the preheated oven for 15-20 minutes. The exact time will depend on the thickness of your fish, but you’ll know it’s done when it flakes easily with a fork. Once out of the oven, squeeze the juice from the remaining half lemon over the top for an extra pop of flavor.
Additional Tips for Making This Recipe Better
After making this recipe several times, I’ve got some tricks up my sleeve to make it even better:
- Dry the fish well
This step ensures a nice texture and helps the seasoning adhere. - Give the mixture time
If you have a few extra minutes, let the tomato and olive mixture sit before adding it over the fish. The flavors meld beautifully. - Don’t skip the lemon
Fresh lemon juice at the end is a must for balancing the richness of the fish and olive oil. - Avoid overcrowding
Leave some space between each fish fillet for even cooking.
How to Serve Mediterranean Baked Fish
Presentation is key when serving this colorful dish. Here are my favorite ideas:
- Serve over a bed of grains
Fluffy white rice, quinoa, or couscous are fantastic bases to soak up the juices. - Pair with a fresh salad
A simple arugula or mixed greens salad with a light vinaigrette complements the richness. - Add crusty bread
Use a warm baguette to scoop up every last bit of sauce. - Top with fresh herbs
A sprinkle of parsley or dill adds a final touch of freshness.
Nutritional Information
This dish is not only delicious but also packed with nutrients:
- Calories: 226
- Protein: 36g
- Carbohydrates: 9g
- Fat: 6g
How to Store Mediterranean Baked Fish
If you have leftovers of Mediterranean baked fish, it’s essential to store them properly to maintain their freshness. Here’s how you can store and reheat it:
Refrigerate
Transfer leftover fish and toppings to an airtight container. Store in the fridge for up to 2 days.
Freeze
For longer storage, wrap individual portions in plastic wrap and place them in a freezer-safe bag. Freeze for up to 1 month.
Reheat
Reheat in a 350°F oven for 10-15 minutes until warmed through. Avoid microwaving, as it can make the fish rubbery.
You can also enjoy similar dinner recipes for more inspiration.
Why You’ll Love This Recipe
What makes this Mediterranean Baked Fish a must-try? Here’s why:
- Quick and easy
Perfect for weeknight dinners, it requires just 30 minutes. - Healthy and fresh
Loaded with lean protein, heart-healthy fats, and vibrant veggies. - Customizable
Easily adapt with your favorite fish, veggies, or seasonings. - Minimal cleanup
One baking dish means less time spent washing dishes. - Crowd-pleasing
It’s elegant yet approachable, great for family dinners or dinner parties.
FAQs
Can I use frozen fish?
Yes, but make sure it’s completely thawed first. Pat it dry thoroughly for the best texture.
What fish works best for this recipe?
Mild, firm white fish like cod, halibut, or snapper are ideal. For a richer flavor, try using salmon.
Can I prep this dish in advance?
Absolutely! Assemble everything in the baking dish and store it in the fridge until you’re ready to bake.
Is this recipe gluten-free?
Yes! It’s naturally gluten-free, making it a great option for almost everyone.
Can I skip the olives?
Feel free to leave them out or substitute with capers for a similar flavor profile.