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Mediterranean Baked Fish

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Mediterranean Baked Fish is a light, healthy, and flavorful dish featuring tender fish fillets baked with juicy tomatoes, briny olives, garlic, and aromatic herbs. This easy one-pan meal captures the bright, fresh essence of Mediterranean cuisine for a wholesome and satisfying dinner.

Ingredients

  • 4 white fish fillets (such as cod, haddock, tilapia, or halibut)
  • 1 1/2 cups cherry or grape tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 red onion, thinly sliced
  • 2 cloves garlic, minced
  • 3 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp dried oregano
  • 2 tbsp fresh parsley or basil, chopped
  • Salt and black pepper, to taste
  • 1 tbsp capers (optional)

Instructions

  1. Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
  2. Arrange the fish fillets in the dish and season both sides with salt and pepper.
  3. Scatter the cherry tomatoes, olives, red onion, and minced garlic around the fish.
  4. Drizzle everything generously with olive oil and lemon juice.
  5. Sprinkle oregano over the top and toss gently to combine the vegetables and seasonings.
  6. Bake for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are soft and juicy.
  7. Garnish with chopped parsley or basil before serving.

Notes

  • Use any mild white fish that holds together when baked.
  • Add a splash of white wine for extra flavor.
  • Top with crumbled feta for a Greek-inspired version.
  • Serve with rice, couscous, or roasted potatoes.
  • Enjoy leftovers cold as a Mediterranean-style salad.

Nutrition

Find it online: https://thefamilycooking.com/mediterranean-baked-fish/