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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: A Flavorful 30-Minute Delight

Delight in this Mediterranean Baked Fish recipe that brings vibrant flavors and a healthy meal to your table in just 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: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish Cod, haddock, or tilapia
  • 1 tablespoon Olive Oil Can substitute with avocado oil
For the Vegetables
  • 2 cups Cherry Tomatoes Halved, or diced regular tomatoes
  • 0.5 cup Kalamata Olives Sliced, can swap with green or black olives
  • 3 cloves Garlic Fresh minced garlic
  • 1 medium Red Onion Thinly sliced, shallots are a great alternative
For Flavoring
  • 1 whole Lemon Thinly sliced
  • 1 tablespoon Herbs (Oregano and Thyme) Fresh or dried

Equipment

  • baking dish

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a medium baking dish with olive oil.
  2. Lay the fish fillets flat in the baking dish and drizzle with olive oil, seasoning with salt, black pepper, oregano, and thyme.
  3. Scatter halved cherry tomatoes and sliced olives over the fish, then sprinkle with minced garlic and sliced onion.
  4. Layer thin slices of lemon over the fish and vegetables, and add red pepper flakes if desired.
  5. Bake in the preheated oven for 15-20 minutes until the fish is opaque and flakes easily.
  6. Remove from oven and sprinkle with freshly chopped parsley before serving warm.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 8gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1mg

Notes

Use fresh ingredients for the best results and monitor the cooking time to avoid overcooking.

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