Mediterranean Baked Fish Recipe (Healthy Easy Dinner)
This Mediterranean baked fish is a light and flavorful dish featuring tender fish baked with fresh herbs, garlic, olive oil, and vibrant Mediterranean-inspired ingredients. Healthy, easy to prepare, and packed with fresh flavor, it’s perfect for weeknight dinners or elegant meals that feel both wholesome and satisfying.
Equipment
- Baking dish or sheet pan
- Mixing bowl
- Whisk or fork
- Knife and cutting board
- Aluminum foil or parchment paper
Ingredients
- 4 firm white fish fillets (cod, sea bass, or snapper)
- 3 tbsp olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- 1 cup cherry tomatoes, halved
- 1 cup sliced bell peppers
- ½ cup Kalamata olives
- 1 tsp dried oregano or thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat Oven: Set to 375°F (190°C).
- Prepare Marinade: Whisk olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Arrange Vegetables: Place tomatoes, peppers, and olives in a baking dish.
- Add Fish: Lay fillets on top of vegetables. Pour marinade evenly over fish.
- Bake: Cover loosely with foil or parchment. Bake for 20–25 minutes until fish flakes easily.
- Serve: Garnish with parsley and lemon wedges. Pair with couscous, rice, or crusty bread.
- Expert Tip: Avoid overbaking—fish should be opaque and moist, not dry.
Notes
- Use parchment or foil packets to lock in moisture.
- Swap vegetables seasonally—zucchini, eggplant, or onions work well.
- For a spicier version, add chili flakes or harissa paste.
- Best served fresh; refrigerate leftovers for up to 2 days.
- Pair with a crisp salad or roasted vegetables for a balanced meal.