Easy Mediterranean Baked Fish Recipe (Healthy & Flavorful Weeknight Dinner)
If you’re looking for a light, healthy, and flavor-packed meal that feels like a Mediterranean vacation on a plate, this Mediterranean Baked Fish recipe is about to become your new weeknight favorite. This dish is everything you want in a quick dinner — simple prep, minimal cleanup, and bursting with zesty, herbaceous flavor. Whether you’re eating clean, trying the Mediterranean diet, or just craving something fresh, this is a must-try.
With flaky white fish, juicy cherry tomatoes, briny olives, and a pop of lemon, this recipe delivers restaurant-quality flavor without the fuss. It’s also easy to customize with whatever you’ve got on hand. Let’s dive into the details.
Mediterranean Baked Fish Recipe
| Servings: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes |
Ingredients
- 4 white fish fillets (cod, halibut, or tilapia work well)
- 1 pint cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1 small red onion, thinly sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh parsley, chopped (for garnish)
- Optional: crumbled feta cheese for serving
Instructions
- Preheat the oven to 400°F (200°C). Lightly grease a baking dish with olive oil or line it with parchment paper.
- Season the fish fillets with salt, pepper, and half of the oregano. Lay them flat in the prepared dish.
- In a bowl, combine cherry tomatoes, olives, red onion, garlic, olive oil, lemon juice, and the remaining oregano. Give it a good toss.
- Spoon the tomato mixture over the fish, making sure it’s evenly distributed and some of the juices settle around the fillets.
- Bake uncovered for 18–20 minutes, or until the fish flakes easily with a fork and the tomatoes are softened and slightly blistered.
- Top with fresh parsley and a sprinkle of feta if desired. Serve immediately with rice, couscous, or a slice of crusty bread.
Tips for Making the Best Mediterranean Baked Fish
- Use fresh fish when possible. Frozen works too, just make sure it’s fully thawed and patted dry to avoid extra moisture in the pan.
- Don’t skip the lemon. That brightness pulls everything together and cuts through the brininess of the olives.
- Layer the flavors. Rub the seasoning into the fish before adding the veggie mix — it helps every bite shine.
- Bake just until flaky. Overcooked fish gets dry fast. You’ll know it’s done when it flakes easily with a fork.
- Finish with feta. Totally optional, but adds a creamy tangy bite that complements the tomatoes and olives beautifully.
Variations to Try
- Swap the fish: Salmon or trout can be used for a richer flavor.
- Add vegetables: Zucchini slices or bell peppers blend in seamlessly and add color.
- Make it spicy: Add a pinch of red pepper flakes to the tomato mixture before baking.
- Low-carb twist: Serve over cauliflower rice or with a side of sautéed greens.
- Make it dairy-free: Skip the feta and use more fresh herbs like basil or dill.
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, absolutely. Just make sure the fillets are fully thawed and dried with paper towels to remove excess moisture before baking.
What kind of fish works best?
Mild, flaky white fish like cod, halibut, haddock, or tilapia are ideal. But feel free to use salmon or any firm fish you enjoy.
Can I make this ahead of time?
You can prep the tomato-olive mixture ahead and store it in the fridge. Assemble and bake the dish fresh for the best texture.
What can I serve with Mediterranean baked fish?
It pairs beautifully with couscous, quinoa, rice, or roasted potatoes. A crisp green salad also makes a refreshing side.
How do I store leftovers?
Keep leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave.
Related Post: One-Pan Coconut Curry Salmon
This Mediterranean Baked Fish is proof that healthy eating doesn’t have to be boring or complicated. It’s elegant enough to serve guests but easy enough for a regular Tuesday night. Whether you’re following the Mediterranean diet or just trying to add more fish to your week, this recipe is a keeper.
If you give it a try, let me know how it turned out. Happy cooking!