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Easy Mediterranean Diet Recipes Fish Baked Salmon

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.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course baking
Cuisine Mediterranean
Servings 6
Calories 128 kcal

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
 

  • Preheat the oven to 425°F (220°C).
  • Pat the fish fillets dry and season both sides with kosher salt and black pepper.
  • Drizzle extra virgin olive oil over the fish fillets and squeeze lemon juice over the top.
  • 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.
  • Place the seasoned fish fillets in a baking dish and top them with the tomato and olive mixture.
  • Bake for 15-20 minutes until the fish flakes easily with a fork and is opaque throughout.
  • 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):

Nutrient Amount per Serving
Calories 128
Protein 21g
Carbohydrates 3.9g
Fat 3g
Saturated Fat 0.5g
Cholesterol 48.8mg
Sodium 286.8mg
Potassium 587.5mg
Fiber 1.3g
Vitamin A 353 IU
Vitamin C 12.6mg
Calcium 49.8mg
Iron 1.2mg
Keyword Easy Mediterranean Baked Fish Recipe