Mediterranean Baked Fish Bliss

Light, flaky fish baked with vibrant Mediterranean flavors—perfect for a healthy, delicious weeknight dinner.

Savory herbs, juicy tomatoes, briny olives, and zesty lemon bring this baked fish dish to life. This wholesome and deeply satisfying Mediterranean Baked Fish is everything a light, nourishing dinner should be—fresh, full of flavor, and quick to prepare. Whether you’re hosting a dinner party or looking for a quick and healthy family meal, this dish is guaranteed to impress.

Why You’ll Love This Recipe

Mediterranean-style cooking is all about fresh ingredients and simple techniques. This dish is inspired by coastal flavors that showcase how powerful the combination of lemon, olive oil, and herbs can be—especially when paired with mild, flaky white fish.

Here’s what makes this recipe a standout:

• Ready in just 30 minutes

• Uses clean, wholesome ingredients

• Perfectly balanced flavors

• Pairs easily with sides like rice, couscous, or salads

• Great for meal prep or leftovers

 Ingredients (Serves 4)

You’ll need the following ingredients for a delicious, nutritious Mediterranean baked fish. All measurements are in US cups and standard units:

• 4 fish fillets (tilapia, cod, or sea bass) – approx. 6 oz each

• ¼ cup extra virgin olive oil

• 1 tablespoon fresh lemon juice

• 1 teaspoon lemon zest

• 2 garlic cloves, minced

• 1 teaspoon dried oregano

• ½ teaspoon dried thyme

• ½ teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 cup cherry tomatoes, halved

• ½ cup Kalamata olives, pitted and halved

• ¼ cup red onion, thinly sliced

• 2 tablespoons fresh parsley, chopped

• Lemon wedges, for serving

 Step-by-Step Instructions

Here’s how to prepare this delicious Mediterranean-inspired baked fish dish, stage by stage.

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). A well-preheated oven is essential for baking fish evenly and helping it retain moisture.

Step 2: Prepare the Marinade

In a small mixing bowl, combine:

• ¼ cup olive oil

• 1 tablespoon lemon juice

• 1 teaspoon lemon zest

• 2 minced garlic cloves

• 1 teaspoon dried oregano

• ½ teaspoon thyme

• ½ teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon black pepper

Whisk everything together until the oil and lemon emulsify into a bright, aromatic marinade.

Step 3: Season the Fish

Place the fish fillets in a lightly greased or parchment-lined baking dish. Pour the marinade over the fillets, using a spoon or brush to make sure each piece is fully coated.

Step 4: Add the Vegetables

Scatter the halved cherry tomatoes, olives, and red onion slices over and around the fish. This not only adds flavor but also provides a colorful, fresh presentation.

Step 5: Bake

Transfer the dish to the oven. Bake uncovered for 15–18 minutes, depending on the thickness of your fillets. The fish is done when it flakes easily with a fork and appears opaque all the way through.

Step 6: Garnish and Serve

Remove the dish from the oven. Sprinkle the top with fresh parsley, and serve each portion with lemon wedges on the side for an extra zing.

 Preparation Time

• Prep Time: 10 minutes

• Cook Time: 15–18 minutes

• Total Time: Approx. 30 minutes

 Nutrition Info

• Calories per Serving: Approx. 280 kcal

• Protein: ~30g

• Fat: ~16g (mostly healthy fats from olive oil and fish)

• Carbohydrates: ~4g

• Fiber: ~1.5g

• Sugar: ~2g

 Tips for Mediterranean Baked Fish Success

1. Choose the Right Fish

The best fish for this recipe are mild, white-fleshed fillets like:

• Tilapia

• Cod

• Halibut

• Snapper

• Sea bass

Ensure your fillets are boneless and skinless for easy serving. If using frozen fish, allow it to thaw completely and pat dry with paper towels.

2. Don’t Overcook the Fish

Overcooked fish can become dry and rubbery. Start checking for doneness at the 15-minute mark. The ideal internal temperature for cooked fish is 145°F (63°C), and it should flake easily with a fork.

3. Use Fresh Herbs if Possible

While dried herbs work well, fresh oregano or thyme can take the flavor to another level. Use 3x the amount of fresh herbs if substituting for dried.

4. Marinate Ahead of Time

If you have time, let the fish marinate in the fridge for 30 minutes before baking. This helps infuse the fillets with more flavor.

5. Customize with Extra Veggies

Add in sliced bell peppers, zucchini, or thinly sliced fennel for more texture and color.

 Serving Suggestions

This Mediterranean baked fish is versatile and goes well with many side dishes:

• Couscous – Soaks up the delicious marinade and vegetable juices

• Rice Pilaf – A classic pairing for fish dishes

• Roasted Potatoes – Adds a hearty touch to the meal

• Greek Salad – Keeps things light and refreshing

• Steamed Asparagus or Green Beans – Perfect for a healthy plate

Add a drizzle of extra lemon juice or a spoonful of tzatziki sauce to round out the dish!

 How to Store and Reheat Leftovers

Storage:

• Let leftovers cool completely.

• Store in an airtight container in the fridge for up to 2 days.

Reheating:

• For best results, reheat in the oven at 325°F (165°C) for 8–10 minutes, covered with foil.

• Microwave if in a rush, but cover the fish with a damp paper towel to prevent drying.

 Make It a Meal Prep Favorite

Meal prepping this dish? Here’s how:

• Bake double the amount of fish and veggies.

• Store individual portions with couscous or rice in meal prep containers.

• Garnish with lemon slices and parsley just before serving.

• Best enjoyed within 2 days for optimal freshness.

 Why Mediterranean Baked Fish is a Go-To Healthy Dinner

• Heart-Healthy – Loaded with omega-3s from the fish and monounsaturated fats from the olive oil

• Low-Carb and Gluten-Free – Naturally fits many dietary lifestyles

• Anti-Inflammatory – Thanks to garlic, herbs, and olive oil

• Quick and Easy – Great for beginner home cooks or busy weeknights

 Final Thoughts

This Mediterranean Baked Fish recipe delivers big flavor with very little effort. It’s proof that healthy doesn’t have to be bland—and simple doesn’t mean boring. Whether you’re eating clean, cooking for a crowd, or just craving a quick weeknight dinner that makes you feel like you’re dining seaside in Greece, this dish fits the bill perfectly.

With just a few pantry staples and fresh produce, you’ll have a meal that feels indulgent and comforting while staying light and balanced.

So go ahead—grab your fillets, heat up the oven, and enjoy the Mediterranean magic!