Mediterranean Baked Fish is a simple, healthy, and flavorful dish that combines fresh fish with the aromatic and vibrant flavors of Mediterranean herbs, olive oil, tomatoes, and olives. This dish is light, full of color, and packed with nutrients, making it an excellent choice for any meal. Whether you’re preparing it for a family dinner, a special occasion, or just craving a healthy seafood option, Mediterranean Baked Fish will impress with its delicious taste and ease of preparation.

Why You’ll Love This Recipe

This Mediterranean Baked Fish recipe is incredibly easy to make and packed with rich, fresh flavors. The fish (such as cod, tilapia, or sea bass) bakes to tender perfection, while the Mediterranean toppings—olives, tomatoes, garlic, and fresh herbs—bring a burst of flavor to every bite. Olive oil provides a rich base, and the subtle tang of lemon balances out the richness of the fish. It’s a healthy, light, and aromatic meal that’s perfect for anyone looking to enjoy a Mediterranean-inspired dish with minimal effort!

Ingredients

• 4 fresh fish fillets (such as cod, tilapia, or sea bass)

• 2 tablespoons olive oil

• 1 lemon, thinly sliced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup Kalamata olives, pitted and sliced

• 2 cloves garlic, minced

• 1 tablespoon fresh parsley, chopped

• 1 teaspoon dried oregano (or fresh oregano, if available)

• Salt and pepper to taste

• 1/4 cup white wine (optional, for extra depth of flavor)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a baking dish or line it with parchment paper.

2. Prepare the Fish: Pat the fish fillets dry with a paper towel and season both sides with salt, pepper, and dried oregano. Drizzle olive oil over the fish fillets to keep them moist during baking.

3. Prepare the Mediterranean Topping: In a small bowl, combine the cherry tomatoes, Kalamata olives, minced garlic, and half of the fresh parsley. Stir in a bit of olive oil and a squeeze of lemon juice. Add a pinch of salt and pepper to taste.

4. Assemble: Place the fish fillets in the prepared baking dish. Spoon the Mediterranean topping mixture evenly over the fish. Place lemon slices on top of each fillet for extra flavor and garnish.

5. Bake the Fish: Pour the white wine (if using) around the fish fillets for extra moisture and flavor. Bake in the preheated oven for 15-20 minutes, or until the fish is fully cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the fillets, so keep an eye on them.

6. Garnish and Serve: Remove from the oven, sprinkle with the remaining fresh parsley, and serve immediately.

Servings and Timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 15-20 minutes

• Total Time: 25-30 minutes

Variations

• Add Capers: For an additional tangy bite, add a tablespoon of capers to the topping mixture.

• Spicy Version: Add a pinch of red pepper flakes to the topping for a bit of heat.

• Use Different Fish: This recipe works well with any mild white fish, such as halibut, snapper, or haddock. You can also use fish with skin on if you prefer.

• Add Feta Cheese: For a richer Mediterranean twist, sprinkle crumbled feta cheese over the fish before baking, allowing it to melt and add extra creaminess.

Storage/Reheating

• Storage: Store any leftover Mediterranean Baked Fish in an airtight container in the refrigerator for up to 2 days.

• Reheating: To reheat, warm the fish in the oven at 350°F (175°C) for 5-7 minutes, or microwave it for 30 seconds to 1 minute until heated through. Be careful not to overheat, as the fish may become dry.

FAQs

1. Can I use frozen fish for this recipe?

Yes, you can use frozen fish fillets, but make sure to thaw them completely before cooking. Frozen fish can sometimes release more moisture when baked, so be sure to pat them dry before seasoning.

2. Can I make this dish without wine?

Yes! If you don’t want to use white wine, you can simply skip it or substitute it with chicken or vegetable broth. The wine adds depth of flavor, but it’s not essential to the recipe.

3. Can I use other types of olives?

Yes! If you don’t have Kalamata olives, you can use green olives, black olives, or even a mix of both. The olive brine adds a savory component to the dish, so feel free to experiment with your favorite variety.

4. Can I add more vegetables to the topping?

Absolutely! You can add more vegetables, such as bell peppers, red onions, or zucchini, to the Mediterranean topping for extra color and flavor. Just be sure to chop them into small pieces to ensure they cook evenly.

5. How do I know when the fish is cooked?

The fish is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C). If you’re unsure, use a fork to gently press on the fillet and see if it breaks apart easily.

6. Can I make this dish ahead of time?

While the fish is best served fresh, you can prepare the Mediterranean topping ahead of time and store it in the fridge for up to 2 days. When you’re ready to cook, simply add it to the fish and bake.

7. How can I serve this dish?

Mediterranean Baked Fish pairs wonderfully with a variety of sides such as rice, quinoa, couscous, or a fresh green salad. You can also serve it with roasted vegetables or crusty bread to soak up the flavorful juices.

8. Can I use fresh herbs instead of dried oregano?

Yes, fresh oregano or even basil would work well in this recipe. Just chop the fresh herbs and sprinkle them over the fish for added freshness.

9. Can I make this dish spicy?

For a spicy kick, you can sprinkle some crushed red pepper flakes or add a sliced jalapeño to the Mediterranean topping before baking.

10. Can I grill the fish instead of baking it?

Yes! You can grill the fish fillets over medium heat for about 4-5 minutes per side or until cooked through. Make sure to brush the fish with olive oil to prevent sticking.

Conclusion

Mediterranean Baked Fish is a healthy, flavorful, and incredibly easy dish to prepare. With its combination of tender fish, fresh vegetables, and vibrant Mediterranean flavors, it’s a meal that’s both satisfying and light. Perfect for a quick weeknight dinner, a special gathering, or any time you’re craving something fresh and flavorful, this dish is a guaranteed winner. Try it today and enjoy the delicious, wholesome flavors of the Mediterranean!