Mediterranean Baked Fish

Introduction

If there’s one dish that can effortlessly transport you to the sun-soaked coasts of the Mediterranean, it’s this baked fish recipe. Imagine tender, flaky white fish infused with the vibrant flavors of olive oil, garlic, and fresh lemon, paired with juicy cherry tomatoes, briny olives, and a sprinkling of fragrant herbs. It’s comfort food that feels indulgent but is surprisingly healthy.

This recipe has a special place in my heart because it reminds me of the first time I visited a small seaside village in Greece. Every meal was a celebration of fresh ingredients, and this dish perfectly captures that spirit. It’s one of those recipes that feels fancy enough for a dinner party but is simple enough to whip up on a busy weeknight.

What I love most is how adaptable it is. Whether you use cod, halibut, or even salmon, the flavors blend beautifully. Plus, the one-pan preparation makes cleanup a breeze—perfect for those days when you want maximum flavor with minimal effort.

So grab your apron and let’s bring a little Mediterranean sunshine into your kitchen with this baked fish recipe that’s sure to become a family favorite.

Why You’ll Love This Recipe

Here’s why this Mediterranean Baked Fish is a recipe you’ll come back to again and again:

• Bursting with Fresh Flavors: The combination of zesty lemon, briny olives, and sweet cherry tomatoes creates a harmony of flavors that’s simply irresistible.
• Healthy and Nutritious: Packed with lean protein, healthy fats from olive oil, and nutrient-rich vegetables, this dish is a wholesome choice for any meal.
• Easy to Make: With just a handful of ingredients and a single baking dish, you can have dinner ready in under 30 minutes.
• Versatile: Use your favorite white fish, or even swap it for salmon or shrimp. You can also add vegetables like zucchini or artichokes for an extra Mediterranean touch.
• Perfect for Any Occasion: Whether you’re cooking for a weeknight dinner or hosting friends, this dish looks and tastes impressive without requiring hours in the kitchen.

This dish combines simplicity and elegance, making it perfect for busy families or anyone looking to add a Mediterranean flair to their dinner table. Each bite is a reminder that healthy eating doesn’t have to be boring—it can be downright delicious!

Preparation Time and Servings

• Total Time: 30 minutes (10 minutes prep, 20 minutes cooking)
• Servings: Serves 4

Nutrition Facts (per serving):

• Calories: 320
• Protein: 30g
• Carbs: 8g
• Fat: 20g

Ingredients

Here’s everything you’ll need for this vibrant Mediterranean dish:

• 4 fillets of white fish (cod, halibut, or sea bass): These are mild, flaky, and perfect for soaking up all the Mediterranean flavors.
• 1 pint cherry tomatoes (halved): Adds a pop of sweetness and juiciness.
• 1/4 cup Kalamata olives (pitted and halved): For a salty, briny kick.
• 1 small red onion (thinly sliced): Provides a touch of sweetness and texture.
• 3 cloves garlic (minced): Infuses the dish with aromatic flavor.
• 2 tablespoons extra virgin olive oil: For richness and a glossy finish.
• 1 lemon (zested and juiced): The star of Mediterranean cooking—bright and zesty.
• 1 teaspoon dried oregano: Brings an earthy, herbaceous note.
• 1/2 teaspoon smoked paprika: Adds a subtle smoky depth.
• Salt and black pepper: To taste.
• Fresh parsley (chopped, for garnish): Brightens up the dish and adds freshness.

Optional: Serve with crusty bread, rice, or quinoa to soak up the flavorful juices!

Step-by-Step Instructions

Follow these easy steps to make your Mediterranean Baked Fish:

1. Preheat the Oven

Start by preheating your oven to 375°F (190°C). This ensures even cooking and perfectly baked fish.

2. Prepare the Baking Dish

• Lightly grease a baking dish with olive oil or line it with parchment paper for easy cleanup.
• Spread the halved cherry tomatoes, Kalamata olives, and sliced red onion evenly across the bottom. Sprinkle with a pinch of salt, black pepper, and half the oregano.

3. Season the Fish

• Pat the fish fillets dry with a paper towel—this helps them sear and absorb the flavors better.
• Season both sides with salt, pepper, smoked paprika, and the remaining oregano. Place the fish fillets on top of the vegetable mixture in the baking dish.

4. Add Garlic and Lemon

• In a small bowl, whisk together the minced garlic, olive oil, lemon zest, and half of the lemon juice. Drizzle this mixture generously over the fish and vegetables.

5. Bake the Dish

• Cover the baking dish with aluminum foil to trap the steam, which helps keep the fish moist. Bake in the preheated oven for 15-20 minutes, depending on the thickness of your fillets. A general rule of thumb is to cook fish for 10 minutes per inch of thickness.

6. Finish with Fresh Parsley and Lemon

• Once the fish is opaque and flakes easily with a fork, remove it from the oven. Squeeze the remaining lemon juice over the top and garnish with freshly chopped parsley.

7. Serve and Enjoy

• Carefully plate the fish with the roasted vegetables. Spoon some of the flavorful juices from the baking dish over the top for extra flavor. Serve with crusty bread, rice, or quinoa to soak up every last drop of the delicious sauce.

Cooking Tip: If you’d like a slightly charred finish, remove the foil in the last 2-3 minutes of baking and switch to the broil setting.

How to Serve

This Mediterranean Baked Fish is as versatile as it is delicious. Here are a few ways to serve it:

• With Grains: Serve over fluffy rice, quinoa, or couscous to soak up the flavorful juices.
• With Bread: Pair with warm, crusty bread or pita for a complete Mediterranean meal.
• With Veggies: Complement the dish with a simple side salad or roasted vegetables like zucchini or asparagus.

For a truly Mediterranean experience, drizzle everything with a touch more olive oil and serve with a side of tzatziki or hummus.

Additional Tips

Here are some tips to make your Mediterranean Baked Fish perfect every time:

1. Choose the Right Fish: Mild, flaky white fish like cod, halibut, or sea bass work best. If you prefer a richer flavor, salmon is an excellent option.
2. Don’t Overcook: Fish is delicate and can dry out quickly. Keep an eye on it and remove it from the oven as soon as it flakes easily with a fork.
3. Prep Ahead: You can slice the vegetables and prepare the garlic-lemon oil mixture a day in advance to save time.
4. Add More Veggies: Feel free to include zucchini, bell peppers, or artichoke hearts for an extra dose of Mediterranean goodness.
5. Use Fresh Ingredients: Fresh lemon, herbs, and garlic make all the difference in flavor—don’t skimp on these!

Recipe Variations

This recipe is wonderfully flexible. Here are some variations to try:

• Spicy Kick: Add a pinch of red pepper flakes or sliced chili for some heat.
• Vegetarian Option: Swap the fish for thick slices of eggplant or zucchini for a plant-based twist.
• Cheesy Upgrade: Sprinkle crumbled feta over the top before baking for a tangy, creamy finish.
• Herb Variations: Use fresh dill, thyme, or rosemary in place of parsley for a different flavor profile.
• Add Potatoes: Layer thinly sliced potatoes at the bottom of the baking dish for a heartier meal.

Freezing and Storage

Here’s how to store and reheat your Mediterranean Baked Fish:

• Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze: You can freeze the cooked fish and vegetables in a freezer-safe container for up to 2 months. Thaw in the fridge overnight before reheating.
• Reheat: Warm in the oven at 350°F (175°C) for 10-12 minutes. Add a splash of olive oil or lemon juice to keep it moist.

FAQ

Can I use frozen fish?

Yes, just make sure to thaw it completely and pat it dry before baking to prevent excess water in the dish.

What if I don’t have Kalamata olives?

You can substitute with green olives or capers for a similar briny flavor.

Can I make this dish ahead of time?

You can assemble the dish up to 6 hours in advance and store it in the refrigerator. Bake just before serving.

What sides go well with this dish?

Rice, quinoa, crusty bread, roasted vegetables, or a fresh salad pair beautifully.

Is it okay to skip the smoked paprika?

Yes, you can skip it or replace it with regular paprika for a milder flavor. If you like a bit of heat, you can use a pinch of cayenne pepper or chili flakes instead.

How do I know when the fish is done?

Fish is fully cooked when it turns opaque and flakes easily with a fork. A good rule of thumb is to bake fish for 10 minutes per inch of thickness at 375°F (190°C). If you have a meat thermometer, the internal temperature should reach 145°F (63°C).

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Conclusion

Mediterranean Baked Fish is more than just a recipe—it’s a little slice of sunshine on your dinner table. With its bright, bold flavors and simple preparation, it’s proof that healthy eating can be both satisfying and exciting. Whether you’re feeding a crowd or just treating yourself, this dish is sure to impress. So go ahead, give it a try, and let the flavors of the Mediterranean bring a little joy to your kitchen. Enjoy!