Mediterranean Baked Fish: A Flavorful Escape in 30 Minutes

This Mediterranean Baked Fish recipe is a quick, healthy dish that brings vibrant flavors and easy prep, perfect for weeknight dinners.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 280

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets white fish (cod, haddock, tilapia) Salmon or snapper can be used for richer flavor.
2 tablespoons olive oil Can substitute with avocado oil if necessary.

For the Toppings

1 cup cherry tomatoes Can replace with diced regular or sun-dried tomatoes.
1/2 cup Kalamata olives Green or black olives can be substituted.
2 cloves garlic Minced.
1/2 medium red onion Thinly sliced.
1 medium lemon Sliced.
1/2 teaspoon red pepper flakes Optional.
2 tablespoons fresh parsley Chopped for garnish.

Equipment

Baking dish

Method

Step-by-Step Instructions

Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with about 1 tablespoon of olive oil.
Place the fish fillets in the baking dish, drizzle with remaining olive oil, and season with salt, pepper, oregano, and thyme.
Scatter cherry tomatoes, Kalamata olives, minced garlic, and sliced red onion around the fish.
Lay lemon slices over the fillets.
Sprinkle red pepper flakes if desired.
Bake uncovered in the preheated oven for 15 to 20 minutes until the fish is opaque and flakes easily.
Garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 10gProtein: 28gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 600mgPotassium: 450mgFiber: 2gSugar: 3gVitamin A: 350IUVitamin C: 20mgCalcium: 80mgIron: 2mg

Notes

Choose fresh fish for better flavor and texture. Season generously and monitor closely to avoid overcooking.

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