Description
Mediterranean Baked Fish is a light, healthy, and flavorful dish combining tender fish fillets with Mediterranean herbs, olive oil, tomatoes, olives, and garlic. This simple, aromatic dish offers a healthy option that’s quick to prepare and packed with nutrients.
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)
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a baking dish or line it with parchment paper.
- 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.
- 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.
- 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.
- 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.
- Garnish and Serve: Remove from the oven, sprinkle with the remaining fresh parsley, and serve immediately.
Notes
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.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 220
- Sugar: 4g
- Sodium: 310mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 23g
- Cholesterol: 60mg
