Easy Mediterranean Baked Fish

This Easy Mediterranean Baked Fish is a light, healthy, and flavor-packed dish featuring tender white fish, fresh vegetables, and vibrant Mediterranean seasonings. It comes together quickly, making it ideal for busy weeknights or a wholesome weekend meal.

Why You’ll Love This Recipe

  • Ready in under 30 minutes with minimal prep.
  • Naturally healthy, gluten-free, and rich in protein.
  • Uses simple Mediterranean pantry staples.
  • Perfectly tender, flaky fish every time.
  • One-pan meal for easy cleanup.
  • Customizable with your favorite herbs, vegetables, or fish varieties.
  • Bright, fresh flavors suitable for year-round cooking.

Ingredients

Main Ingredients

  • 2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)
  • 1 zucchini, diced
  • 1 cup cherry tomatoes, whole or halved
  • ½ red onion, chopped
  • ½ cup green or kalamata olives, pitted
  • 2 tbsp olive oil (plus extra for drizzling)
  • 1 tbsp lemon juice (freshly squeezed)
  • 1 tsp garlic powder or 2 fresh garlic cloves, minced
  • 1 tsp dried oregano
  • ½ tsp paprika (optional for color)
  • ½ tsp dried thyme
  • ½ tsp red pepper flakes (optional for spice)
  • Salt and black pepper, to taste

Directions

1. Prepare the Oven and Baking Dish

  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish or line it with parchment paper.

2. Assemble the Vegetables

  1. Add the diced zucchini, cherry tomatoes, chopped red onion, and olives to the baking dish.
  2. Drizzle with olive oil, then season with salt, black pepper, oregano, thyme, paprika, and red pepper flakes.
  3. Toss the vegetables to coat them evenly.

3. Season the Fish

  1. Pat the fish fillets dry with a paper towel.
  2. Rub the fillets with olive oil, garlic powder or fresh garlic, salt, pepper, and lemon juice.
  3. Lay the fish fillets on top of the mixed vegetables.

4. Bake

  1. Bake for 15–20 minutes, depending on the thickness of the fish.
  2. The fish is done when it flakes easily with a fork and the vegetables are tender.

5. Serve

  1. Drizzle with a little extra olive oil, garnish with fresh herbs if desired, and serve immediately.

Tips for Best Results

  • Choose firm, mild white fish for the best texture.
  • Avoid overbaking; check the fillets at the 15-minute mark.
  • Add lemon slices on top of the fish for extra flavor.
  • If vegetables release too much liquid, broil for 1–2 minutes to reduce moisture and add light browning.
  • Use fresh garlic for a stronger Mediterranean flavor.

Variations & Substitutions

  • Replace zucchini with bell peppers, spinach, or asparagus.
  • Swap olives with capers for a briny punch.
  • Use fresh herbs such as dill, parsley, or basil instead of dried herbs.
  • Add feta cheese crumbles after baking for a Greek twist.
  • Substitute fish with shrimp or salmon if preferred.

Serving Suggestions

  • Serve over couscous, quinoa, rice, or roasted potatoes.
  • Pair with a fresh green salad or Mediterranean chopped salad.
  • Add warm pita bread or garlic bread for a more filling meal.

Storage & Reheating

  • Store leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheat gently in the oven at 300°F (150°C) for 8–10 minutes to maintain texture.
  • Avoid microwaving as it may overcook and dry out the fish.

FAQ

What type of fish works best for this recipe?
Any firm white fish such as cod, halibut, tilapia, or haddock works well.

Can I make this dish ahead of time?
You can prep the vegetables in advance, but bake the fish just before serving for best freshness.

Can I use frozen fish?
Yes, but thaw it completely and pat it dry to avoid excess moisture.

Is this recipe suitable for meal prep?
Yes, but fish is best enjoyed fresh. Prepare only 1–2 days ahead for ideal quality.

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