Mediterranean Baked Fish with Tomatoes & Olives

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Mediterranean Baked Fish with Tomatoes & Olives

Description

Mediterranean Baked Fish with Tomatoes & Olives is a light, flavourful, and nutritious dish inspired by the fresh ingredients commonly found in Mediterranean cuisine. Tender white fish fillets are baked with juicy cherry tomatoes, briny Kalamata olives, garlic, and red onion, then seasoned with oregano and paprika for a delicious blend of savoury and aromatic flavours. This one-pan recipe is easy to prepare, making it perfect for busy weeknights while still elegant enough for entertaining. Rich in lean protein, heart-healthy fats, and antioxidants, it is a wholesome meal that pairs beautifully with rice, roasted vegetables, couscous, or a fresh green salad.

Ingredients

  • 4 white fish fillets (cod, haddock, halibut, or sea bass)
  • 2 tablespoons olive oil
  • 2 cups cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted and sliced
  • 4 cloves garlic, minced
  • 1 small red onion, thinly sliced
  • 1 teaspoon dried oregano
  • ½ teaspoon paprika
  • Salt and black pepper, to taste
  • 1 tablespoon fresh lemon juice (optional)
  • Fresh parsley for garnish (optional)

Servings

Serves 4 people.

Instructions

Step 1: Prepare the Oven

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

Step 2: Prepare the Mediterranean Topping

  1. In a large bowl, combine cherry tomatoes, sliced olives, garlic, red onion, oregano, paprika, and olive oil.
  2. Season with salt and black pepper.
  3. Toss until all ingredients are evenly coated.

Step 3: Arrange the Fish

  1. Place the fish fillets in the prepared baking dish.
  2. Sprinkle lightly with salt and pepper.
  3. Spoon the tomato and olive mixture evenly over and around the fish.

Step 4: Bake

  1. Place the dish in the preheated oven.
  2. Bake for 18–22 minutes, depending on the thickness of the fillets.
  3. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 5: Finish and Serve

  1. Remove from the oven and drizzle with fresh lemon juice if desired.
  2. Garnish with chopped parsley.
  3. Serve immediately with your favourite side dishes.

Nutritional Information (Per Serving)

Approximate values:

  • Calories: 270
  • Protein: 30g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Sugars: 4g
  • Fat: 13g
  • Saturated Fat: 2g
  • Cholesterol: 65mg
  • Sodium: 480mg
  • Vitamin C: 20% DV
  • Iron: 8% DV

Health Benefits

Rich in Lean Protein

White fish provides high-quality protein that supports muscle growth, repair, and overall health.

Heart-Healthy Fats

Olive oil contains monounsaturated fats that may help support cardiovascular health.

High in Antioxidants

Tomatoes are rich in lycopene and vitamin C, which help protect cells from oxidative stress.

Supports Brain Function

Fish contains nutrients that contribute to healthy brain and nervous system function.

Low-Carb and Gluten-Free

This recipe is naturally low in carbohydrates and suitable for many dietary preferences.

Nutrient-Dense Ingredients

Garlic, onions, tomatoes, and olives provide vitamins, minerals, and plant compounds that support overall wellness.

Tips

  • Use fresh, firm fish fillets for the best texture and flavour.
  • Avoid overcooking, as fish can become dry.
  • Add capers for an extra Mediterranean touch.
  • For a richer flavour, include a few thin lemon slices on top before baking.
  • Serve with quinoa, couscous, roasted potatoes, or steamed vegetables.

Recipe Notes

  • Cod and haddock are mild and flaky, while halibut and sea bass offer a firmer texture.
  • Kalamata olives provide a traditional Mediterranean flavour, but green olives may also be used.
  • This recipe can be prepared up to a few hours ahead and baked just before serving.
  • Store leftovers in an airtight container in the refrigerator for up to 2 days.

Frequently Asked Questions

Q: Can I use frozen fish?
A: Yes. Thaw completely and pat dry before baking for the best results.

Q: What fish works best for this recipe?
A: Cod, haddock, halibut, sea bass, snapper, or tilapia are excellent choices.

Q: Can I make this dish dairy-free?
A: Yes. The recipe is naturally dairy-free.

Q: How do I know when the fish is cooked?
A: The fish should flake easily with a fork and appear opaque throughout.

Q: Can I add more vegetables?
A: Absolutely. Zucchini, bell peppers, spinach, or artichoke hearts pair well with the Mediterranean flavours.

Mediterranean Baked Fish with Tomatoes & Olives is a simple yet elegant recipe that delivers vibrant flavours, excellent nutrition, and effortless preparation, making it a perfect addition to your healthy meal rotation.

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