Some days, the thought of cooking a complicated dinner is just too much. You want something that tastes incredible without spending hours in the kitchen.
That’s where this Mediterranean baked fish comes in. It’s a complete meal made in one baking dish, packed with bright, fresh flavors that transport you straight to the seaside.
It’s simple, healthy, and cleanup is a breeze. This recipe proves that you don’t need to sacrifice flavor for convenience. You get both in one delicious package.
What You’ll Need
Here are the simple ingredients that bring this dish to life. Freshness is key here, so use the best quality you can find.
- 4 white fish fillets (about 6 oz each), such as cod, halibut, or sea bass
- 1 pint cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- 1 lemon, thinly sliced, plus extra wedges for serving
- 2 cloves garlic, minced
- 1/4 cup extra virgin olive oil
- 2 teaspoons dried oregano
- 1/2 teaspoon red pepper flakes (optional, for a little heat)
- Salt and freshly ground black pepper to taste
- 1/4 cup fresh parsley, chopped, for garnish
Tools Required For This Recipe
You don’t need any fancy equipment for this recipe. Here is the short list of what you’ll need to have on hand.
- A 9×13 inch baking dish
- A sharp knife for chopping
- A cutting board
- Measuring cups and spoons
- A small bowl for mixing the oil and seasonings
How to Make Mediterranean Baked Fish
Follow these simple steps for a perfect result every time. The process is straightforward and quick.
Step 1: Preheat your oven to 400°F (200°C). Lightly grease your 9×13 inch baking dish with a bit of olive oil.
Step 2: Pat the fish fillets completely dry with a paper towel. This helps them season better and get a nice texture. Season both sides generously with salt and pepper.
Step 3: Arrange the seasoned fish fillets in the baking dish. Scatter the halved cherry tomatoes, Kalamata olives, and sliced red onion around the fish.
Step 4: Tuck the thin lemon slices in between the fish fillets and vegetables.
Step 5: In a small bowl, whisk together the extra virgin olive oil, minced garlic, dried oregano, and red pepper flakes (if using).
Step 6: Drizzle this olive oil mixture evenly over the fish and vegetables in the dish.
Step 7: Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. The cooking time will vary depending on the thickness of your fillets.
Step 8: Remove from the oven. Garnish with fresh chopped parsley and serve immediately with extra lemon wedges on the side.
Pro Tips
After making this dish many times, I’ve learned a few things that can take it from good to great. Here are my top tips.
1. Don’t Overcook the Fish. This is the most important rule. An overcooked fish is dry and tough. Start checking it at the 15-minute mark. The fish is done when it flakes easily with a fork at its thickest point. If you’re unsure, it’s better to pull it out a minute early, as it will continue to cook from residual heat.
2. Pat Your Fish Dry. I mentioned it in the instructions, but it’s worth repeating. Moisture on the surface of the fish will steam it in the oven. Patting it thoroughly dry with paper towels allows the olive oil and seasonings to adhere properly and helps the fish bake perfectly instead of becoming watery.
3. Use Good Olive Oil. In a simple recipe like this, the quality of your ingredients shines through. A good quality extra virgin olive oil adds a peppery, fruity flavor that is central to the Mediterranean taste profile. It makes a noticeable difference.
4. Let It Rest Briefly. Just like a good steak, letting the fish rest for a minute or two after taking it out of the oven allows the juices to redistribute. This makes for a more tender and flavorful fillet.
Substitutions and Variations
This recipe is very flexible. Feel free to experiment based on what you have on hand or your personal preferences.
| Ingredient | Substitution/Variation Ideas |
|---|---|
| White Fish | Tilapia, cod, snapper, grouper, or even salmon. |
| Vegetables | Add chopped bell peppers, zucchini, or artichoke hearts. |
| Olives | Use green olives or add 2 tablespoons of capers for a different briny kick. |
| Herbs | Add fresh thyme or rosemary sprigs to the pan before baking. |
Nutrition, Diets, and Pairings
This dish is not only delicious but also fits into many healthy eating plans. Here’s a quick look at how to make it work for you.
Estimated Nutritional Information
This is an approximation per serving, assuming 6oz cod fillets. Actual values will vary based on the specific ingredients used.
| Nutrient | Approximate Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 38g |
| Fat | 22g |
| Carbohydrates | 8g |
Adapting for Different Diets
- Low-Carb/Keto: This recipe is naturally low in carbs. Ensure your red onion serving is modest to keep carbs minimal. Serve with zucchini noodles or a side of steamed asparagus.
- Paleo/Whole30: The recipe is almost compliant. Just make sure your Kalamata olives do not contain any non-compliant additives. Serve with cauliflower rice or roasted sweet potatoes.
- Dairy-Free: This recipe is naturally dairy-free.
Meal Pairing Suggestions
While it’s a great one-pan meal, you can stretch it further with a simple side dish. The juices from the pan are perfect for spooning over a base.
- Grains: Fluffy couscous or quinoa are excellent for soaking up the flavorful pan juices.
- Salad: A simple green salad with a light vinaigrette.
- Bread: A piece of crusty bread for dipping is always a winner.
Make Ahead Tips
To make dinner time even faster, you can do some prep work in advance.
Chop the tomatoes, olives, and red onion up to a day ahead. Store them in an airtight container in the refrigerator. You can also mix the olive oil and seasonings ahead of time.
With this prep done, assembling the dish will only take a couple of minutes.
Leftovers and Storage
If you have any leftovers, they are easy to store and enjoy later.
Place the cooled fish and vegetables in an airtight container. It will keep in the refrigerator for up to 3 days.
To reheat, gently warm it in the oven at 300°F (150°C) until just heated through, about 10 minutes. You can also use a microwave, but use a lower power setting to avoid making the fish rubbery.
Frequently Asked Questions
Q1. Can I use frozen fish fillets?
Ans: Yes, you can. Make sure to thaw the fish completely in the refrigerator overnight before you begin. Most importantly, pat the thawed fillets very dry with paper towels to remove as much excess moisture as possible.
Q2. My fish stuck to the baking dish. How can I prevent this?
Ans: Make sure you grease the baking dish with a light layer of olive oil before adding the ingredients. You can also line the dish with parchment paper for a foolproof, non-stick solution and even easier cleanup.
Q3. The cherry tomatoes released a lot of water. Is that normal?
Ans: Yes, that’s completely normal. The tomatoes, along with the lemon and olive oil, create a delicious, light sauce at the bottom of the pan. This is perfect for spooning over the fish or a side of couscous.
Q4. Can I make this on the grill?
Ans: Absolutely. You can create a foil packet. Place a large piece of heavy-duty foil on a baking sheet, add all the ingredients to the center, and fold the foil up to create a sealed packet. Grill over medium heat for about 15 minutes, or until the fish is cooked through.
Wrapping Up
This Easy Mediterranean Baked Fish is a recipe you’ll come back to again and again. It’s proof that a fast, healthy meal can be incredibly satisfying and full of flavor.
The combination of tender fish, bursting tomatoes, briny olives, and bright lemon is hard to beat, especially when it all comes together in one pan.
I hope you give this recipe a try. If you do, please come back and leave a comment below. I’d love to hear how it turned out for you or answer any questions you might have!
