I’ve made this Mediterranean Baked Fish recipe a few times now, and every time, I’m amazed by how easy and delicious it is. The combination of flaky fish with juicy tomatoes, olives, and herbs is absolute perfection.
What I love most about this dish is how it feels like it belongs on a restaurant menu, yet it’s so simple to pull together at home. It’s the perfect choice for when I want something fresh, healthy, and full of vibrant flavors without spending hours in the kitchen. Trust me, once you try it, you’ll keep coming back to it, just like I do!
Credit: themediterraneandish
Ingredients
This recipe uses simple, fresh ingredients that pack bold Mediterranean flavors. Here’s what you’ll need and why each works beautifully.
- White fish fillets (1 ½ lbs): Choose a mild, flaky fish like cod or halibut to soak up the flavors. Make sure the fillets are fresh for the best taste.
- Kosher salt and black pepper (to taste): These elevate every ingredient by highlighting their natural flavors.
- Extra virgin olive oil (around 3 tablespoons): Adds a silky texture and rich flavor, tying everything together.
- Lemon (1 large): Provides zest and juice for that bright, tangy finish. Use fresh lemons for optimal flavor.
- Cherry tomatoes (8 oz, halved): Juicy and sweet, these roast beautifully and add vibrant color.
- Pitted olives (3 oz, halved): A mix of kalamata and green olives brings a bold, salty kick that balances the dish.
- Shallot (1, minced): Milder than onions, it adds subtle sweetness without overpowering.
- Garlic (4-5 cloves, minced): You can’t go wrong with aromatic garlic to enhance the overall flavor.
- Fresh thyme (1 tablespoon): A fragrant herb that deepens the taste profile.
- Dried oregano (2 teaspoons): A classic Mediterranean touch that adds warmth and depth.
Note: This recipe serves four. Adjust quantities if you’re cooking for fewer people or planning for leftovers.
Variations
Want to make this dish your own or adapt it for dietary preferences? Here are a few ideas to switch things up.
- Swap the fish for salmon or trout for a richer, heartier flavor.
- Add more veggies like zucchini, bell peppers, or thinly sliced fennel for extra texture and nutrients.
- Sprinkle a bit of crumbled feta or Parmesan after baking for a cheesy, savory twist.
- To add some spice, either mix in red pepper flakes or drizzle with chili oil before serving.
- Replace olives with capers for a softer, briny touch.
For a hearty twist, you might also enjoy this stuffed bell peppers recipe.
Cooking Time
This recipe doesn’t require much time, making it perfect for busy weeknights.
- Prep Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
Equipment You Need
Here’s the equipment I use to make this recipe and why it’s important.
- Baking dish (9 ½ x 13-inch): Perfect for evenly cooking the fish and toppings.
- Mixing bowl: For tossing the tomato and olive mixture.
- Knife and cutting board: Essential for prepping vegetables, herbs, and fish.
- Tongs or spatula: For handling the delicate fish fillets.
- Measuring spoons or a kitchen scale (optional): Useful for precise seasoning and ingredient portions.
How to Make Mediterranean Baked Fish Recipe?
Making this dish is as easy as layering everything in a baking dish and letting the oven do its magic. Here’s how!
Step 1: Preheat and Prep
Start by preheating your oven to 400°F (200°C) while you gather and prepare your ingredients. Prep the fish fillets by patting them dry with a paper towel. Drying the fish helps the seasoning stick better and ensures a tender texture once baked. Season both sides of the fillets with kosher salt and ground black pepper.
Step 2: Assemble the Dish
Lightly brush the bottom of your baking dish with olive oil to prevent sticking. Scatter half of your halved cherry tomatoes into the dish. Lay the seasoned fish fillets directly on top of the tomatoes. Next, squeeze juice from half of a fresh lemon over the fish for a burst of citrus flavor that complements the Mediterranean-inspired ingredients beautifully.
Step 3: Prepare the Tomato-Olive Mix
Combine the remaining cherry tomatoes, olives, minced shallot, garlic, thyme, oregano, and a pinch of salt and pepper in a mixing bowl. Drizzle in the olive oil and toss the mixture gently. Spread this vibrant mix evenly over the fish fillets, ensuring they’re well-covered to infuse them with flavor as they bake.
Step 4: Bake to Perfection
Place the dish in the preheated oven and bake for 15–20 minutes, depending on the thickness of the fish. The fillets are done when they flake easily with a fork and appear opaque. Check occasionally to avoid overcooking.
Step 5: Finish and Serve
Once baked, take the dish out and drizzle the remaining lemon juice over everything to add a final pop of freshness. Your Mediterranean Baked Fish is now ready to serve!
Credit: themediterraneandish
Additional Tips for Making This Recipe Better
Through my own trials, I’ve picked up a few extra tips to make this recipe shine.
- Use fresh ingredients whenever possible. Fresh herbs and ripe tomatoes make a noticeable difference.
- Don’t skip patting the fish dry. It makes the seasoning stick better and improves the texture.
- Give the mix time to marinate. If you can spare a few minutes, let the tomato-olive mixture sit before spreading it over the fish. This helps the flavors meld beautifully.
- Avoid overcrowding the baking dish. Make sure there’s some space between the fish fillets so everything cooks evenly.
If you’re in the mood for something different, you might also enjoy this shrimp lo mein recipe for a flavorful twist.
How to Serve Mediterranean Baked Fish Recipe?
Serving this dish in style is easy! I love plating the fish over a bed of fluffy white rice, quinoa, or couscous to soak up the flavorful juices. You can also pair it with roasted vegetables or a crisp green salad for a lighter option. Garnish with fresh thyme sprigs or lemon slices for a vibrant presentation. For a finishing touch, serve with a crusty baguette or pita bread to scoop up every delicious bite.
Nutritional Information
This dish is nutritious as well as delicious. Here’s what you can expect per serving.
- Calories: 226
- Protein: 36g
- Carbohydrates: 9g
- Fat: 6g
Make Ahead and Storage
This recipe is convenient to prepare in advance or store for later.
Restoring
Allow the dish to cool completely before transferring it into an airtight container. It can chill in the fridge for up to two days.
Freezing
For longer storage, wrap the dish well and freeze for up to a month. Thaw overnight in the fridge before reheating.
Reheating
Reheat in a 350°F (175°C) oven for 10–15 minutes or until warmed through. This ensures the fish stays tender and doesn’t dry out.
Why You’ll Love This Recipe?
There are so many reasons to make this Mediterranean Baked Fish recipe. Here’s why I think you’ll love it as much as I do.
- Simple to prepare: It’s a one-dish recipe with minimal prep and cleanup.
- Healthy and flavorful: Packed with fresh, wholesome ingredients that are both nutritious and delicious.
- Customizable: You can easily adapt this recipe to your taste or dietary needs by swapping ingredients.
- Quick to make: It’s ready in just 30 minutes, making it perfect for busy nights.
- Feels gourmet: Despite being simple, this dish looks and tastes impressive enough to serve at a dinner party.
With its combination of vibrant flavors, fresh ingredients, and ease of preparation, this Mediterranean Baked Fish recipe is a surefire way to wow your family or guests. It’s become one of my go-to meals, and I have a feeling it might just become one of yours too!
For more creative recipes, check out our collection of Dinner Ideas.