If you’re craving a vibrant, healthy dinner that’s light on prep but big on flavor, this Mediterranean Baked Fish recipe checks all the boxes. Brimming with sun-kissed ingredients like cherry tomatoes, olives, capers, fresh herbs, and lemon, this dish brings the bright, bold essence of the Mediterranean coast straight to your dinner table in under 30 minutes.

Whether you’re following a low-carb, keto, gluten-free, or heart-healthy diet—or simply trying to eat more fish—this is the kind of recipe that proves clean eating doesn’t have to be bland.

Why This Recipe Works

This baked fish recipe is everything a weeknight meal should be: simple, fast, nutritious, and deeply satisfying. It’s made with just a handful of fresh ingredients that work together to create something far greater than the sum of its parts.

Here’s what makes it a must-try:

• One-pan convenience: Minimal cleanup, maximum flavor.

• Customizable: Works with many types of white fish.

• Mediterranean magic: The combo of garlic, olives, tomatoes, and herbs adds a burst of bold, zesty flavor.

• Ready in under 30 minutes: From fridge to fork fast.

Ingredients You’ll Need

Here’s your lineup of simple, wholesome ingredients:

• 4 fish fillets (cod, sea bass, or snapper work beautifully)

• Salt and freshly ground black pepper, to taste

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• ½ cup black olives, pitted and sliced (Kalamata preferred)

• ¼ cup capers, drained

• 1 lemon, thinly sliced

• ¼ cup chopped fresh parsley

• ¼ cup chopped fresh basil

Each ingredient adds something essential—acidity from lemon, richness from olive oil, brininess from olives and capers, and herbaceous notes from the fresh herbs.

Step-by-Step Instructions

1. Preheat the Oven

Preheat your oven to 400°F (200°C). A hot oven ensures the fish cooks quickly and evenly while locking in moisture.

2. Prepare the Fish

Season your fillets generously with salt and freshly ground pepper. Place them in a single layer in a baking dish. This helps ensure even cooking and flavor absorption.

3. Add the Flavor

Drizzle the olive oil evenly over the fillets. Then scatter the minced garlic, halved cherry tomatoes, sliced olives, and drained capers around the dish. Finally, layer thin slices of lemon directly over each piece of fish.

Pro Tip: Gently press the lemon slices into the fish to infuse it with citrusy brightness.

4. Bake the Fish

Place the dish in the preheated oven and bake for 12–15 minutes, or until the fish flakes easily with a fork. Cooking time may vary slightly based on the thickness of your fillets.

5. Garnish and Serve

Sprinkle with freshly chopped parsley and basil just before serving. These herbs add a fragrant, fresh pop of flavor that completes the dish.

Kitchen Equipment Needed

Before you start, make sure you have the following:

• Baking dish (ceramic or glass works well)

• Sharp knife and cutting board

• Garlic press or microplane (optional)

• Citrus knife or mandoline for slicing lemon

• Measuring cups and spoons

• Fish spatula or serving spoon

Recipe Tips & Variations

Here are some smart ways to personalize or elevate your baked fish:

• Use parchment paper for easier cleanup and to prevent sticking.

• Add a splash of white wine to the baking dish for a richer, more aromatic sauce.

• Toss in some sliced red onion or bell pepper for extra color and flavor.

• Swap the herbs: Try dill, oregano, or thyme if basil and parsley aren’t on hand.

• Add feta cheese just before serving for a creamy, tangy twist.

Fish substitutes: This recipe works with halibut, haddock, tilapia, or mahi-mahi. Just adjust the baking time if using thinner or thicker cuts.

Serving Suggestions

This dish is incredibly versatile and pairs well with:

• Steamed or roasted vegetables like zucchini, asparagus, or green beans

• Lemon-herb rice or couscous to soak up the delicious juices

• A simple green salad with a light vinaigrette

• Crusty bread or warm pita to scoop up the briny sauce

• Dry white wine like Sauvignon Blanc, Pinot Grigio, or a crisp rosé

Storage and Reheating

Leftovers? No problem. Here’s how to handle them:

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

• Reheat gently in the oven at 325°F (160°C) until just warmed through (about 10 minutes).

• Avoid microwaving, which can make the fish rubbery.

Health Benefits

The ingredients in this dish are all part of the heart-healthy Mediterranean diet:

• Fish provides lean protein and omega-3 fatty acids.

• Olive oil is rich in monounsaturated fats and antioxidants.

• Tomatoes, capers, and herbs offer a bounty of vitamins, minerals, and anti-inflammatory compounds.

It’s a meal that nourishes both body and soul—guilt-free, flavor-packed, and oh-so-satisfying.

Frequently Asked Questions

Q: Can I use frozen fish?
Yes, just make sure it’s fully thawed and patted dry before baking.

Q: Can I make this ahead of time?
It’s best enjoyed fresh, but you can prep everything (except baking) a few hours in advance and store it covered in the fridge.

Q: What if I don’t like olives or capers?
Feel free to omit or replace them with sliced bell peppers or artichoke hearts for a similar Mediterranean flair.

Q: How do I know when the fish is done?
Insert a fork at the thickest part—the fish should flake easily and appear opaque throughout.

Time to Bake the Mediterranean Way!

This Mediterranean Baked Fish is more than a recipe—it’s a little escape to the Greek coast or Italian countryside. Simple to make, beautiful on the plate, and endlessly delicious, it’s a go-to dinner you’ll turn to again and again.

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