Description
This Mediterranean Baked Fish is a one-pan, vibrant seafood dish loaded with cherry tomatoes, olives, herbs, and lemon. It’s light, healthy, gluten-free, dairy-free, and perfect for weeknight dinners or elegant entertaining.
Ingredients
Scale
- 4 white fish fillets (cod, haddock, or halibut – about 6 oz each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon + zest
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- 1 pint cherry tomatoes, halved
- ⅓ cup kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- Salt and black pepper, to taste
- Fresh parsley or basil, chopped (for garnish)
- Optional: red pepper flakes for heat
Instructions
- Preheat oven to 400°F (200°C). Line a baking dish with parchment or lightly grease it.
- Pat fish dry with a paper towel and place fillets in the dish. Drizzle with olive oil, lemon juice, and garlic. Season with salt, pepper, paprika, and oregano.
- Scatter halved cherry tomatoes, olives, and red onion slices around the fish. Sprinkle lemon zest over everything.
- Bake for 15–18 minutes, or until the fish flakes easily and tomatoes are softened.
- Garnish with chopped fresh parsley or basil and serve immediately with your choice of sides.
Notes
- Use thinner fillets for faster, more even baking.
- Add red pepper flakes if you enjoy a spicy kick.
- Can be made on the grill in foil packets for a BBQ twist.
- Pairs well with couscous, lemon rice, or quinoa salad.
- Leftovers can be used in tacos, wraps, or served cold with salad.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 260
- Sugar: 3g
- Sodium: 430mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Mediterranean Baked Fish, Pescetarian Dinner Recipes, White Fish Recipes, Easy Baked Fish, Seafood Dinner Ideas