Easy Mediterranean Baked Fish

by

Easy Mediterranean Baked Fish

Description
This Easy Mediterranean Baked Fish is a light, colorful, and healthy one-pan meal. Tender white fish is baked with zucchini, cherry tomatoes, olives, and olive oil, then finished with fresh lemon juice. It’s bright, savory, and perfect for a quick weeknight dinner or a relaxed family meal.

Ingredients

Main Ingredients

  • 2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)
  • 1 zucchini, diced
  • 1 cup cherry tomatoes, whole or halved
  • ½ red onion, chopped
  • ½ cup green or kalamata olives, pitted
  • 2 tbsp olive oil (plus extra for drizzling)
  • 1 tbsp fresh lemon juice

Optional (Highly Recommended)

  • 2 cloves garlic, minced
  • 1 tsp dried oregano or Italian seasoning
  • Salt and black pepper, to taste
  • Fresh parsley or basil, for garnish
  • Lemon slices, for serving

Instructions

  1. Preheat the oven
    Preheat to 400°F (200°C). Lightly grease a baking dish with olive oil.
  2. Prepare the vegetables
    In the baking dish, add zucchini, cherry tomatoes, red onion, and olives.
    Drizzle with 2 tbsp olive oil, season with salt, pepper, oregano, and garlic (if using). Toss gently.
  3. Add the fish
    Place the fish fillets on top of the vegetables.
    Drizzle lightly with extra olive oil and season with salt and pepper.
  4. Bake
    Bake uncovered for 18–22 minutes, or until the fish flakes easily with a fork and is opaque.
  5. Finish with lemon
    Remove from the oven and immediately drizzle with fresh lemon juice.
  6. Garnish & serve
    Sprinkle with fresh parsley or basil. Serve warm.

Servings

  • Serves: 2
  • Serving Size: 1 fish fillet with vegetables

Tips for Best Results

  • Don’t overcook the fish: White fish cooks quickly; check at 18 minutes.
  • Even thickness matters: If fillets vary in size, tuck thinner ends under.
  • Extra flavor boost: Add a pinch of chili flakes for gentle heat.
  • Crispier veggies: Roast vegetables for 8 minutes first, then add fish.

Health Benefits

  • Heart-healthy: Olive oil and fish support cardiovascular health.
  • High protein: Helps build and repair muscles.
  • Low carb & gluten-free: Fits many eating styles.
  • Rich in antioxidants: Tomatoes, olives, and zucchini provide vitamins and minerals.
  • Mediterranean diet friendly: Balanced, fresh, and minimally processed.

 

Leave a Comment