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Mediterranean Baked Fish

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Mediterranean Baked Fish

Description

Mediterranean Baked Fish is a light, healthy, and flavorful oven-baked dish featuring tender white fish fillets baked with juicy tomatoes, briny olives, garlic, and olive oil. This simple one-pan recipe is inspired by Mediterranean flavors and delivers a fresh, wholesome meal that is perfect for weeknights, meal prep, or healthy eating goals.

Ingredients Core Ingredients

  • 1.5 to 2 lbs white fish fillets (cod, halibut, haddock, sea bass, or tilapia)
  • 1–2 cups cherry or grape tomatoes, halved
  • ½ to 1 cup pitted olives (Kalamata or black olives)
  • 3–4 garlic cloves, minced or sliced
  • 2–3 tablespoons olive oil
  • 1 lemon (juice + slices)
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme (optional)
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • Optional: fresh parsley for garnish

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.
  3. Place fish fillets in the dish in a single layer.
  4. Season fish with salt, pepper, oregano, and thyme.
  5. Scatter cherry tomatoes, olives, and garlic evenly over the fish.
  6. Drizzle olive oil and fresh lemon juice on top.
  7. Add lemon slices over the fish for extra flavor.
  8. Bake for 15–20 minutes or until fish flakes easily with a fork.
  9. Garnish with fresh parsley and serve warm.

Notes

  • Cooking time depends on thickness of fish.
  • Do not overbake or fish may become dry.
  • Fresh lemon enhances Mediterranean flavor significantly.

Tips

  • Add spinach or zucchini for extra vegetables.
  • Use parchment paper for easier cleanup.
  • Serve with rice, couscous, or roasted potatoes.

Servings

4 servings

Nutritional Info (Approx. Per Serving)

  • Calories: 280
  • Protein: 34g
  • Carbohydrates: 6g
  • Fat: 14g
  • Fiber: 2g

Benefits

  • High in lean protein
  • Rich in omega-3 fatty acids
  • Low-carb and heart-healthy
  • Quick and easy one-pan meal
  • Packed with antioxidants from vegetables

Q&A

Can I use frozen fish?

Yes, just thaw completely before baking.

What fish works best?

Cod, halibut, sea bass, or tilapia all work well.

Can I make it spicy?

Yes, add chili flakes or cayenne pepper.

How do I know the fish is done?

It should flake easily and look opaque.

What sides go best with it?

Rice, salad, roasted vegetables, or quinoa.

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