Mediterranean Baked Fish Recipe

You know that feeling when a dish tastes like sunshine? That’s exactly what this Mediterranean baked fish brings to your table! I first fell in love with this recipe during a trip to Greece, where simple, fresh ingredients shine. The combination of lemon, herbs, and briny olives with tender fish fillets is magic—and the best part? It’s so easy you’ll have it ready before the oven finishes preheating. This healthy dinner has become my go-to when I want something light yet satisfying. Just wait until you see how those cherry tomatoes burst with flavor as they bake alongside the fish. Trust me, your kitchen will smell incredible!

Why You’ll Love This Mediterranean Baked Fish

Oh, where do I even start? This dish is one of those rare gems that checks all the boxes:

• Effortless elegance: Just toss everything in a dish and let the oven do the work while you relax
• Healthy magic: Packed with lean protein and heart-healthy olive oil – your body will thank you
• Weeknight hero: Ready in 35 minutes flat (I’ve timed it during my busiest days!)
• Flavor explosion: The garlic, lemon and herbs create this bright, zesty taste that’ll make you feel like you’re dining seaside
• Endlessly adaptable: Swap in whatever fish looks freshest or veggies you have on hand

Seriously, this Mediterranean baked fish recipe has saved me on more hectic evenings than I can count!

Ingredients for Mediterranean Baked Fish

Here’s everything you’ll need to make this sunshine-on-a-plate meal – I promise, it’s all simple stuff you might already have!

• 4 fish fillets (about 6 oz each) – I use cod or tilapia, but any white fish works
• 2 tbsp olive oil – the good stuff, since it’s the flavor base
• 1 lemon, sliced into thin rounds (seeds removed!)
• 1 cup cherry tomatoes, halved – they get so sweet when baked
• 1/2 cup Kalamata olives – that briny punch is everything
• 1/4 cup fresh parsley, roughly chopped (none of that dried stuff here)
• 2 cloves garlic, minced – more if you’re feeling bold
• 1 tsp dried oregano – rub it between your fingers to wake it up
• Salt and freshly ground black pepper – to taste, but don’t be shy

See? Nothing fussy – just fresh, honest ingredients that sing together beautifully.

How to Make Mediterranean Baked Fish

Now for the fun part – let’s transform those beautiful ingredients into a showstopping meal! I promise, if you can chop veggies and turn on your oven, you’ve got this. Here’s exactly how I make my go-to Mediterranean baked fish (with all my little tricks for perfection).

Step 1: Prep the Fish and Vegetables

First, grab your prettiest baking dish – I use a 9×13 ceramic one because it makes for easy serving. Pat those fish fillets completely dry with paper towels (this helps them get golden, not soggy). Arrange them in the dish with some breathing room – no overlapping!

Now, the confetti treatment: scatter your halved cherry tomatoes all around (I like to tuck some underneath the fillets too). Those lemon slices? Layer them right on top of the fish – they’ll perfume everything beautifully. Sprinkle the olives and minced garlic like you’re decorating a cake, making sure every fillet gets love.

Step 2: Season and Bake

Here comes the flavor magic: drizzle that glorious olive oil evenly over everything. Don’t skip massaging it into the fish a bit – this keeps it moist. Now, shower with oregano (crushing it between your fingers first releases its oils), salt, and plenty of fresh pepper.

Pop it into your preheated 375°F oven (yes, preheating matters for even cooking!) and bake for 20-25 minutes. You’ll know it’s done when the fish flakes easily with a fork and the tomatoes have started to burst their juicy goodness. My golden rule? Check at 20 minutes – thin fillets might be ready, while thicker ones may need 5 more.

Right before serving, shower with that fresh parsley – the heat will wake up its flavor without turning it dull. That’s it! Mediterranean baked fish perfection in less time than it takes to watch your favorite sitcom episode.

Tips for Perfect Mediterranean Baked Fish

After making this dish at least a hundred times (no exaggeration!), I’ve picked up some foolproof tricks to take your Mediterranean baked fish from good to “wow”:

• Thickness matters: If your fillets are thicker than 1 inch, add 5-7 extra minutes. I always peek at the 20-minute mark – the fish should flake apart with no translucent bits.
• Fresh is best: That parsley? Add it after baking to keep it vibrant. And please – skip the jarred garlic here. Fresh cloves make all the difference.
• Oil it right: Use your fingers to rub olive oil directly onto the fish before adding toppings. This creates a golden barrier against dryness.
• Tomato trick: Tuck some halved cherry tomatoes underneath the fillets too – they’ll release juices that keep the fish incredibly moist.

Follow these, and you’ll get restaurant-quality results every single time!

Serving Suggestions for Mediterranean Baked Fish

Oh, the possibilities! This Mediterranean baked fish plays so nicely with others. My absolute favorite? A cozy bed of lemony quinoa to soak up all those glorious juices. For crunch, I’ll toss together a quick cucumber-tomato salad with feta. And let’s be real – no one can resist warm crusty bread for mopping up the last bits. Feeling fancy? Roasted asparagus or garlicky sautéed spinach turn it into a feast. Honestly, sometimes I just eat it straight from the baking dish – no shame!

Storing and Reheating Mediterranean Baked Fish

Leftovers? (Though I doubt you’ll have many!) Store this Mediterranean baked fish in an airtight container for up to 2 days in the fridge. When reheating, go low and slow – 300°F for about 15 minutes, covered with foil to lock in moisture. Pro tip: Add a splash of water or lemon juice before reheating to keep it from drying out. The tomatoes and olives taste even better the next day as the flavors mingle – if you can wait that long!

Mediterranean Baked Fish FAQs

Can I use frozen fish for this recipe?
Absolutely! Just thaw it completely in the fridge overnight first. Pat those fillets super dry – frozen fish releases more moisture, and we don’t want a soggy bake. I actually keep a few fillets in my freezer for last-minute Mediterranean baked fish cravings!

What if I don’t have Kalamata olives?
No worries! Any briny olive works – I’ve used green olives with pimentos in a pinch (my kids love the color pop). Just chop them roughly so they distribute their flavor evenly. Or skip them entirely and add capers for that salty punch.

Can I use dried herbs instead of fresh?
Fresh parsley really makes a difference here, but in a pinch? Use 1 tablespoon dried parsley mixed with the oregano. Just know the flavor won’t be quite as bright. Whatever you do, don’t skip the fresh garlic – it’s non-negotiable for authentic Mediterranean baked fish flavor!

How do I know when the fish is perfectly cooked?
Look for three signs: the flesh turns opaque, it flakes easily with a fork (no resistance!), and the internal temp hits 145°F. I always check the thickest part – better safe than rubbery! Remember, it’ll keep cooking a bit after you pull it out.

Can I prep this ahead?
You bet! Assemble everything in the baking dish (except parsley), cover tightly, and refrigerate for up to 4 hours before baking. Let it sit at room temp for 15 minutes while your oven preheats. The lemon and olive oil actually help “marinate” the fish beautifully!

Nutritional Information

Here’s the beautiful part about this Mediterranean baked fish – it’s as good for you as it is delicious! Estimated per serving: 250 calories, 12g healthy fats (mostly from that glorious olive oil), and a whopping 28g protein to keep you satisfied. Of course, nutrition varies slightly based on your exact ingredients and fish type – but isn’t it nice when something this tasty is also this nourishing?

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