This Mediterranean Baked Fish is everything you want in a simple, delicious weeknight dinner. Flaky white fish is baked in a vibrant mixture of tomatoes, garlic, lemon, olives, and fresh herbs—creating a bright, savory, heart-healthy meal inspired by classic Mediterranean flavors.
The entire dish comes together in one pan and is perfect for pairing with rice, couscous, quinoa, or crusty bread. It’s light, clean, and packed with nutrition, yet deeply satisfying.
Why You’ll Love This Recipe
• One-pan, minimal cleanup
• Mediterranean diet friendly
• Ready in under 30 minutes
• Flavorful, zesty, and light
• Great pescetarian dinner option
• Works with any white fish
Recipe Overview
Prep Time: 10 minutes
Cook Time: 18–20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
• 4 white fish fillets (cod, halibut, snapper, or tilapia)
• 2 cups cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 4 garlic cloves, minced
• 1/3 cup Kalamata or green olives
• 2 tbsp capers, drained
• 1 lemon, thinly sliced
• 3 tbsp olive oil
• 1 tsp oregano
• 1/2 tsp paprika
• Salt and pepper
• Fresh basil or parsley for garnish
Instructions
- Prepare the Pan:
Preheat the oven to 400°F (200°C). Add tomatoes, onions, garlic, olives, and capers to a baking dish. Drizzle with half the olive oil and toss lightly. - Season the Fish:
Pat fish fillets dry. Season with paprika, oregano, salt, and pepper. Place the fish on top of the vegetables. - Add Lemon & Oil:
Layer lemon slices over the fish and drizzle with the remaining olive oil. - Bake:
Bake for 15–20 minutes, or until the fish flakes easily with a fork and the tomatoes have burst and softened. - Serve:
Garnish with fresh herbs and serve with rice, couscous, pasta, or toasted bread.
Tips & Variations
• Add zucchini or bell peppers for extra veggies
• Replace olives with artichoke hearts if preferred
• Use salmon instead of white fish
• Add a pinch of chili flakes for heat
• Serve with a side salad for a lighter meal
FAQs
What fish works best?
Cod, tilapia, halibut, basa, haddock, and snapper all bake beautifully.
Can I meal prep this?
Yes—store for up to 3 days. Reheat gently to avoid drying out the fish.
Is this Mediterranean diet friendly?
Absolutely. It’s rich in olive oil, vegetables, lean protein, and heart-healthy fats.
Nutrition Summary
| Serving Size | Calories | Protein | Carbs | Fat | Sugar | Fiber |
|---|---|---|---|---|---|---|
| 1 serving | 315 | 32g | 9g | 17g | 4g | 2g |
Values are approximate and vary by fish type.
