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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish that Transforms Dinner Time

This Mediterranean Baked Fish is a quick and vibrant dish, perfect for dinner in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish Cod, haddock, or tilapia; can use salmon or snapper but adjust cooking times
  • 1 tablespoon Olive Oil Or avocado oil for similar taste
For the Topping
  • 2 cups Cherry Tomatoes Diced regular or sun-dried tomatoes can replace
  • 1 cup Kalamata Olives Green or black olives can also be used
  • 3 cloves Garlic Use fresh for best flavor
  • 1 small Red Onion Can substitute with yellow onion
For Flavoring
  • 1 medium Lemon Critical for flavor
  • 0.25 cup Fresh Parsley Optional: use other herbs for variation
  • 1 teaspoon Red Pepper Flakes Optional; adjust based on preference

Equipment

  • Oven
  • Baking Dish
  • Knife
  • Measuring Spoon

Method
 

Step-by-Step Instructions for Mediterranean Baked Fish
  1. Preheat your oven to 400°F (200°C). Grease a baking dish with 1 tablespoon of olive oil.
  2. Place white fish fillets into the greased baking dish. Drizzle with olive oil and season with salt, black pepper, oregano, and thyme.
  3. Scatter halved cherry tomatoes, sliced kalamata olives, minced garlic, and thinly sliced red onion over the fish.
  4. Arrange fresh lemon slices over the top of the fish and sprinkle red pepper flakes if desired.
  5. Bake uncovered for about 15-20 minutes until the fish is opaque and flakes easily with a fork.
  6. Remove from the oven, let rest briefly, and sprinkle with fresh parsley before serving.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 400mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 60mgIron: 2mg

Notes

Use high-quality, fresh fish for the best flavor. Be mindful of cooking times; thicker fillets may require additional baking.

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