Mediterranean Baked Fish Recipe - Ready in 30 Minutes
Prep time : 30mins | 4 Servings
When you think of the Mediterranean diet, Fresh vegetables, lean proteins, olive oil, and vibrant herbs often come to mind. Among its most loved dishes, Mediterranean baked fish stands out as a perfect blend of health and flavor. It’s light, easy to prepare, and bursting with fresh ingredients that make every bite taste like summer by the sea.
Whether you’re looking for a weeknight dinner or a dish to impress guests, this recipe will become a regular on your menu.
Why Choose Mediterranean Baked Fish?
Mediterranean baked fish is more than just delicious. It’s incredibly nutritious. Packed with lean protein, heart-healthy omega-3 fatty acids, and antioxidant-rich vegetables, it’s a complete meal in one dish.
Ingredients
Here’s what you’ll need to make a flavorful and authentic dish:
Fish
White fish fillets (cod, haddock, snapper, or sea bass work best)
Fresh or thawed fillets, skinless and boneless
Vegetables & Herbs
Cherry tomatoes (halved)
Red onion (thinly sliced)
Bell peppers (mixed colors for vibrancy)
Kalamata olives (pitted)
Fresh parsley or basil
Flavor Boosters
Extra virgin olive oil
Fresh garlic (minced)
Lemon juice & zest
Sea salt & black pepper
Dried oregano
Optional: paprika or chili flakes for a mild kick
Directions
1. Preheat & Prepare
Preheat your oven to 200°C (400°F).
Lightly grease a baking dish with olive oil.
2. Layer the Veggies
Spread sliced onions, bell peppers, cherry tomatoes, and olives evenly in the dish.
Drizzle with 2 tablespoons of olive oil, season with salt, pepper, and oregano.
3. Season the Fish
Pat the fish fillets dry with a paper towel (this helps them bake evenly).
Season both sides with salt, pepper, garlic, lemon zest, and a drizzle of olive oil.
4. Assemble & Bake
Place the seasoned fish on top of the vegetable bed.
Squeeze fresh lemon juice over the fillets.
Bake for 15–20 minutes or until the fish flakes easily with a fork.
5. Garnish & Serve
Sprinkle fresh parsley or basil over the top.
Serve immediately with a side of crusty bread or quinoa.
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Nutrition Facts
*Per serving (1 veggie omelet)
- Calories280 kcal
- Protein28 g
- Carbohydrates10 g
- Fat12 g
- Fiber3 g
What to Serve With Mediterranean Baked Fish
This dish is so versatile that it pairs beautifully with:
Fluffy couscous or herbed quinoa
A crisp green salad with feta and cucumber
Roasted baby potatoes with rosemary
Steamed asparagus or green beans
Tips for the Best Mediterranean Baked Fish
Use fresh fish when possible for the best texture and flavor.
Don’t overcook – white fish cooks quickly and can become dry.
Marinate for extra flavor – let the fish sit in olive oil, lemon juice, and herbs for 15–30 minutes before baking.
Add variety – swap tomatoes for zucchini or artichokes to keep things interesting.
Why It’s So Good for You
This isn’t just a delicious dinner—it’s a powerhouse of nutrition:
Olive oil provides heart-healthy fats.
White fish is high in protein but low in calories.
Fresh vegetables add fiber, vitamins, and antioxidants.
Lemon helps bring out all the flavors without extra salt.
It’s basically everything the Mediterranean diet is about: fresh, colorful, and nourishing food that leaves you satisfied, not stuffed.
Frequently Asked Questions
1. What’s the best fish for Mediterranean baked fish?
Cod, snapper, haddock, tilapia, or sea bass work well because they have a mild flavor that absorbs seasonings beautifully.
2. Can I use frozen fish?
Yes, just make sure it’s fully thawed and patted dry before baking.
3. How long can leftovers last?
Store in an airtight container in the fridge for up to 2 days. Reheat gently to avoid drying out the fish.
4. Can I make it ahead of time?
You can prep the vegetables and season the fish in advance, then bake just before serving.
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Final Thoughts
Mediterranean baked fish is a dish that brings together everything we love about Mediterranean cooking` freshness, color, and health benefits. It’s quick enough for weeknights but elegant enough for special dinners. Plus, it’s a meal you can feel good about serving to family and friends.
So next time you’re craving a light, flavorful dinner, skip the takeout and let the sun-kissed flavors of the Mediterranean shine on your table.
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