Easy Mediterranean Baked Fish Recipe

This Mediterranean Baked Fish Recipe brings together the fresh, vibrant flavors of the Mediterranean in a simple, healthy dish. With tender white fish topped with juicy tomatoes, olives, and aromatic herbs, it’s an easy and quick way to enjoy Mediterranean cuisine. Whether you’re new to cooking fish or an experienced chef, this dish is both flavorful and nourishing, making it a perfect choice for any meal.

What is Mediterranean Baked Fish Recipe?

Mediterranean Baked Fish Recipe is a dish that typically features mild white fish such as cod, halibut, or snapper. The fish is seasoned with Mediterranean ingredients like olive oil, garlic, and herbs, then baked to perfection with a topping of fresh vegetables such as tomatoes and olives. This method of preparation keeps the fish moist while allowing the bright, fresh flavors of the Mediterranean to shine through.

Ingredients You Need for Mediterranean Baked Fish Recipe

The beauty of this dish lies in its simplicity. Here’s a breakdown of the key ingredients that make up this Mediterranean baked fish recipe:

• White Fish: Common choices for this dish include cod, halibut, grouper, or sea bass. These fish have mild, flaky flesh that absorbs the flavors of the seasoning beautifully.

• Extra Virgin Olive Oil: A cornerstone of Mediterranean cuisine, olive oil not only adds flavor but also helps keep the fish moist while it bakes.

• Garlic: Fresh garlic is essential for adding that savory, aromatic flavor that is so characteristic of Mediterranean cooking.

• Lemon Juice: The acidity of lemon juice balances the richness of the fish and olive oil, providing a refreshing contrast.

• Tomatoes: Fresh cherry or grape tomatoes bring sweetness and juiciness to the dish.

• Olives: Olives (like Kalamata or green olives) add a salty, briny contrast to the sweetness of the tomatoes and the mild fish.

• Red Onion: Minced red onion adds a mild onion flavor that complements the other vegetables and enhances the overall dish.

• Herbs: Fresh thyme, oregano, and basil are staples in Mediterranean cooking. They provide earthy, fragrant notes that make the dish more complex.

With these ingredients, you are ready to create a dish that’s not only healthy but also bursting with flavor.

Tips for Selecting the Best Fish

When choosing fish for this Mediterranean recipe, the key is to pick a white fish with a mild flavor and flaky texture. Here are a few tips for selecting the best fish:

• Freshness is Key: Fresh fish is always the best choice. Look for fish with translucent flesh and a mild, clean scent. If buying fresh fish isn’t an option, high-quality frozen fish can work just as well.

• Thickness of the Fish: Choose fillets that are about 1 to 1 ½ inches thick. This thickness ensures the fish cooks evenly and doesn’t dry out.

• Types of White Fish: Cod, halibut, and snapper are excellent options for this recipe, but you can also try other mild white fish such as tilapia or sea bass.

Pro Tip: If you’re unsure about the quality of the fish, don’t hesitate to ask your fishmonger for advice on what’s fresh and suitable for your recipe.

Preparing Your Mediterranean Baked Fish Recipe

Once you’ve selected your fish, it’s time to start preparing it. Here’s how you can make Mediterranean Baked Fish Recipe in just a few easy steps:

1. Preheat the Oven: Set your oven to 425°F (220°C). This high heat will help cook the fish quickly while allowing the vegetables to soften and release their flavors.

2. Season the Fish: Pat your fish fillets dry with paper towels to remove excess moisture. Then, season both sides with kosher salt and freshly ground black pepper. Drizzle a bit of olive oil on both sides of the fillets, which will help them cook evenly and give them a golden finish.

3. Prepare the Topping: In a bowl, combine the halved cherry tomatoes, pitted and halved olives, minced red onion, minced garlic, and your fresh herbs. Season the mixture with a pinch of salt and pepper, and drizzle with extra virgin olive oil. Toss to combine, ensuring that all the vegetables are coated with the oil and seasoning.

4. Assemble the Dish: Place your seasoned fish fillets in a baking dish. Spoon the tomato, olive, and onion mixture evenly over the top of the fish fillets. Squeeze fresh lemon juice over everything to add a touch of acidity.

5. Bake the Fish: Place the baking dish in the preheated oven and bake for about 15-20 minutes. The cooking time will depend on the thickness of your fish. The fish is done when it flakes easily with a fork and turns opaque throughout.

6. Serve and Enjoy: Once baked, remove the dish from the oven. Serve your Mediterranean Baked Fish Recipe  with your choice of sides, such as lemon rice, couscous, or a fresh Mediterranean salad. The combination of juicy tomatoes, briny olives, and tender fish is a delicious way to experience Mediterranean flavors at home.

Mediterranean Baked Fish Recipe

Step-by-Step Guide to Preparing Your Mediterranean Baked Fish Recipe

Now that you know the key ingredients, let’s walk through the steps to prepare this dish. It’s simple, quick, and perfect for a weeknight dinner or a weekend treat.

1. Preheat the Oven: Begin by preheating your oven to 425°F (220°C). This ensures the fish cooks quickly and evenly, while the topping becomes tender and flavorful.

2. Season the Fish: Pat your fish fillets dry using paper towels to remove excess moisture. Season both sides of the fish with kosher salt and black pepper. Drizzle a little extra virgin olive oil over the fish to add richness and help with browning.

3. Prepare the Topping: In a medium bowl, combine halved cherry tomatoes, pitted olives, minced red onion, and minced garlic. Add fresh thyme and oregano along with a pinch of salt and pepper. Drizzle with extra virgin olive oil and toss until all ingredients are evenly coated.

4. Assemble the Dish: Place the seasoned fish fillets in a baking dish, and spread the tomato and olive mixture over the top of each fillet. Squeeze fresh lemon juice over everything for a refreshing, tangy finish.

5. Bake the Fish: Bake the fish in the preheated oven for 15-20 minutes, depending on the thickness of your fillets. The fish should flake easily with a fork when done, and the topping should be tender and aromatic.

6. Serve and Enjoy: Once the fish is baked, remove it from the oven. Serve your Mediterranean Baked Fish with sides like lemon rice, couscous, or a fresh salad. Enjoy the burst of Mediterranean flavors in every bite!

How to Tell When Your Fish is Done

Fish cooks quickly, and it’s important to avoid overcooking to ensure it remains tender and juicy. Here’s how you can tell when your Mediterranean Baked Fish is ready:

• Flake Test: Gently insert a fork into the thickest part of the fish. Twist the fork slightly. If the fish flakes easily and is opaque throughout, it’s done.

• Color Check: The fish should turn from translucent and slightly gray to a white, opaque color.

Pro Tip: Check the fish a few minutes before the end of the baking time, especially if your fillets are thinner. This helps prevent overcooking.

Customizing Your Mediterranean Baked Fish

While this recipe is simple and full of flavor, feel free to make it your own. Here are some customization ideas:

• Fish Variations: While cod, halibut, and snapper are perfect for this recipe, you can experiment with other mild white fish such as tilapia or sea bass.

• Herb Substitutions: If you prefer other herbs, basil, rosemary, or parsley can be excellent alternatives to thyme and oregano.

• Adding Spice: If you like a little heat, sprinkle some red pepper flakes or paprika into the tomato and olive mixture for an added kick.

Mediterranean Baked Fish Recipe

This dish pairs wonderfully with a variety of Mediterranean-inspired sides. Here are a few options to round out your meal:

• Lemon Rice: A light, fluffy rice dish with a hint of lemon complements the richness of the fish perfectly.

• Couscous: A quick and versatile side dish that absorbs the flavors of the fish and vegetables.

• Greek Salad: A classic side that combines cucumbers, tomatoes, olives, and feta cheese for a fresh and tangy contrast.

• Roasted Vegetables: Roasted Mediterranean vegetables like zucchini, bell peppers, and eggplant make a perfect addition to this meal.

These sides enhance the flavors of the Mediterranean Baked Fish, making it a satisfying and complete meal.

Nutritional Information

Here’s an approximate breakdown of the nutritional content per serving of Mediterranean Baked Fish Recipe :

Note: These values can vary depending on the type of fish and the exact quantities of ingredients used.

Mediterranean Baked Fish Recipe

Serving Suggestions and Variations

Mediterranean Baked Fish is a flexible recipe that you can tweak according to your preferences. Whether you’re adding a creative side dish or experimenting with new ingredients, the possibilities are endless. Here are some additional serving ideas and variations to consider:

• Add Fresh Herbs: After baking, garnish your fish with freshly chopped herbs like parsley or basil to enhance the Mediterranean flavors and add a pop of color.

• Serve with Hummus or Tzatziki: Pair the fish with a side of homemade hummus or cool tzatziki sauce for an extra burst of flavor. These creamy dips are staples in Mediterranean cuisine and will complement the fish beautifully.

• Serve with Pita Bread: For a complete Mediterranean experience, serve the fish alongside some warm, fluffy pita bread to soak up the tomato and olive mixture.

Tips for Perfecting Your Mediterranean Baked Fish

While this recipe is simple, there are a few tips to ensure your Mediterranean Baked Fish Recipe  turns out perfectly every time:

• Use Fresh, High-Quality Fish: The quality of your fish will make a huge difference in the final result. Fresh fish with a firm texture and mild scent will yield the best results.

• Don’t Overcrowd the Fish: When placing the fish in the baking dish, make sure the fillets aren’t overlapping. This allows them to cook evenly and prevents them from becoming soggy.

• Monitor Cooking Time: Fish cooks quickly, and even a minute or two can make a big difference. Always check the fish toward the end of the baking time to ensure it’s not overcooked.

• Experiment with Different Vegetables: Feel free to add other Mediterranean vegetables to the tomato and olive mixture. Zucchini, bell peppers, or even artichokes would make great additions.

Making it Ahead of Time

If you’re looking to prepare this dish in advance, it’s easy to make the topping and store it separately from the fish. Here’s how:

• Prepare the Topping: You can make the tomato, olive, and onion mixture up to a day in advance. Just store it in an airtight container in the refrigerator.

• Prepare the Fish: Season the fish fillets and store them in the fridge until you’re ready to bake. When ready, top with the prepared mixture and bake as directed.

This is a great way to streamline your meal prep and make dinner time even easier.

Recipe Card: Mediterranean Baked Fish Recipe

Ingredients:

• 1 ½ lb white fish fillet (cod, halibut, or snapper)

• Kosher salt and freshly ground black pepper

• 3 tablespoons extra virgin olive oil

• Juice of ½ lemon (plus extra for serving)

• 8 ounces cherry tomatoes, halved

• 3 ounces pitted olives, halved (e.g., Kalamata or green olives)

• 3 tablespoons minced red onion

• 4-5 garlic cloves, minced

• 1 tablespoon fresh thyme leaves

• 2 teaspoons dried oregano

Instructions:

1. Preheat the oven to 425°F (220°C).

2. Pat the fish fillets dry and season both sides with kosher salt and black pepper.

3. Drizzle extra virgin olive oil over the fish fillets and squeeze lemon juice over the top.

4. In a medium mixing bowl, combine cherry tomatoes, olives, red onion, garlic, thyme, and oregano. Add a pinch of salt and pepper and drizzle with extra virgin olive oil. Toss to combine.

5. Place the seasoned fish fillets in a baking dish and top them with the tomato and olive mixture.

6. Bake for 15-20 minutes until the fish flakes easily with a fork and is opaque throughout.

7. Serve with a squeeze of fresh lemon juice and your favorite side dishes.

Notes:

• Use fresh, firm white fish like cod, halibut, or snapper for the best results.

• This recipe works well with other Mediterranean vegetables like zucchini or bell peppers, which you can add to the topping.

• Serve with sides like lemon rice, couscous, or a fresh Mediterranean salad for a complete meal.

Nutritional Facts (Per Serving):

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Method: Baking

Cuisine: Mediterranean

Servings: 6

Calories: 128 per serving

Yield: 6 servings