Easy Mediterranean Baked Fish

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🐟 Easy Mediterranean Baked Fish

Description

This Easy Mediterranean Baked Fish is a light, flavorful, and healthy dish featuring tender white fish baked with olive oil, tomatoes, olives, garlic, lemon, and herbs. Inspired by the sunny coastal flavors of the Mediterranean, this recipe is ready in just 25–30 minutes, making it perfect for busy weeknights or a wholesome weekend dinner.

The best part? It’s low-carb, gluten-free, and packed with protein — a true Mediterranean delight!

🍅 Ingredients

For 4 servings:

  • 4 white fish fillets (such as cod, halibut, tilapia, or snapper) – about 6 oz each

  • 3 tbsp extra-virgin olive oil

  • 2 cloves garlic, minced

  • 1 cup cherry tomatoes, halved

  • 1/3 cup Kalamata olives, pitted and sliced

  • 1/2 red onion, thinly sliced

  • 1 lemon (½ for juice, ½ for slices)

  • 1 tsp dried oregano (or Italian seasoning)

  • 1/2 tsp paprika (optional for color)

  • Salt and black pepper, to taste

  • 2 tbsp fresh parsley or basil, chopped (for garnish)

👩‍🍳 Instructions

  1. Preheat oven to 400°F (200°C).
    Lightly grease a baking dish with a bit of olive oil.

  2. Prepare the fish:
    Pat fish fillets dry with a paper towel. Place them in the baking dish.

  3. Make the topping:
    In a bowl, mix cherry tomatoes, olives, red onion, garlic, olive oil, lemon juice, oregano, paprika, salt, and pepper.

  4. Assemble:
    Spoon the tomato-olive mixture over the fish. Arrange a few lemon slices on top.

  5. Bake:
    Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork.

  6. Garnish and serve:
    Sprinkle with fresh parsley or basil before serving. Serve warm with brown rice, quinoa, or a green salad.

🕒 Total Time

  • Prep time: 10 minutes

  • Cook time: 20 minutes

  • Total: 30 minutes

🍽️ Servings

  • Makes 4 servings

🔢 Nutritional Information (per serving)

Nutrient Amount
Calories ~260 kcal
Protein 34 g
Fat 12 g
Carbohydrates 6 g
Fiber 2 g
Sodium 380 mg
Sugars 3 g

(Values may vary depending on the type of fish and exact ingredients used.)

💚 Health Benefits

  1. Rich in Omega-3 fatty acids – great for heart and brain health.

  2. High protein, low calorie – supports muscle growth and weight management.

  3. Loaded with antioxidants – from tomatoes, olives, and olive oil.

  4. Supports healthy digestion – thanks to olive oil and fiber-rich vegetables.

  5. Anti-inflammatory properties – due to Mediterranean herbs and healthy fats.

  6. 💡 Chef’s Tips

  • Use fresh fish whenever possible for the best flavor and texture.

  • Don’t overbake — check for doneness at 15 minutes. Fish should flake easily.

  • Add capers or artichoke hearts for extra Mediterranean flair.

  • Substitute salmon or sea bass if preferred.

  • For a spicy version, add a pinch of red chili flakes.

📝 Notes

  • You can make this dish ahead: prepare the topping mixture and store it in the fridge for up to 2 days.

  • Leftovers keep well in the refrigerator for up to 2 days — reheat gently in the oven or microwave.

  • Pairs beautifully with roasted potatoes, couscous, or sautéed spinach.

❓ Frequently Asked Questions

Q1: Can I use frozen fish?
✅ Yes! Thaw it completely and pat dry before baking to prevent excess moisture.

Q2: What type of fish works best?
✅ Any mild, white flaky fish like cod, haddock, tilapia, halibut, or snapper.

Q3: Can I make this dairy-free or gluten-free?
✅ It’s naturally both dairy-free and gluten-free!

Q4: Can I meal-prep this?
✅ Absolutely. Bake it, store in airtight containers, and reheat gently for a quick meal.

Q5: What can I serve it with?
✅ Try it with:

  • Lemon herb quinoa

  • Mediterranean couscous salad

  • Steamed asparagus or green beans

  • Garlic-roasted potatoes

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