Mediterranean Baked Fish Recipe – Healthy Seafood Dinner Idea
This Mediterranean baked fish recipe is a fresh and healthy dish made with tender fish fillets, olive oil, lemon, garlic, tomatoes, and olives. Perfect for weeknight dinners, family meals, or anytime you want a light and flavorful seafood recipe.
Equipment
- Baking dish or sheet pan
- Sharp knife and cutting board
- Mixing bowl
- Aluminum foil or parchment paper
Ingredients
- 4 fillets of cod, halibut, snapper, or sea bass (about 6 oz each)
- 2 cups cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and sliced
- 1 medium red onion, thinly sliced
- 3 cloves garlic, minced
- 3 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 tsp dried oregano
- 1 tsp fresh basil or parsley, chopped
- Salt and pepper to taste
Instructions
- Prep Fish: Pat fillets dry with paper towels. Season lightly with salt, pepper, and a drizzle of olive oil.
- Make Topping: In a bowl, combine tomatoes, olives, onion, garlic, oregano, lemon juice, and olive oil. Toss well.
- Bake: Place fish fillets in a baking dish. Spoon tomato-olive mixture over the top. Bake at 400°F (200°C) for 20–25 minutes, until fish flakes easily with a fork.
- Finish: Garnish with fresh basil or parsley and an extra squeeze of lemon.
- Serve: Pair with couscous, rice, or roasted vegetables for a complete meal.
Notes
- Fish Choice: Cod and halibut are mild and flaky; sea bass adds subtle sweetness.
- Olive Oil: Always use extra virgin olive oil for authentic Mediterranean flavor.
- Doneness Cue: Fish is ready when it flakes easily and is opaque throughout.
- Variations: Swap fish for salmon or trout; vegetarian option with baked eggplant or zucchini.
- Storage: Best enjoyed fresh; leftovers keep up to 2 days refrigerated.