Mediterranean Baked Fish Recipe – Easy Pescatarian Dinner Ideas

The first time I pulled a bubbling tray of Mediterranean baked fish out of my oven, the aroma was so bright and inviting I could hardly wait for it to cool. There’s just something magical about the blend of olive oil, lemon, and fresh herbs wafting through the kitchen—it honestly makes me feel like I’ve been whisked away to a breezy seaside café. I found this recipe during a summer when I was desperate for delicious, healthy pescatarian dinner ideas that didn’t require hours in the kitchen. I wanted something colorful, bursting with flavor, and friendly for both weeknight meals and special gatherings.

Since then, this Mediterranean baked fish recipe has become a staple in my meal rotation. It’s quick enough for busy evenings but special enough for guests. Plus, it ticks all the boxes: protein-packed, loaded with veggies, and customizable for whatever you have on hand. If you’re cooking for a family, picky eaters, or just yourself—this dish makes everyone happy. It’s light but satisfying, and the flavors develop beautifully as it bakes. (And I can say with confidence after testing this more times than I can count: yes, it’s as good as it looks!)

Whether you’re a longtime pescatarian or simply looking to add more Mediterranean flair to your dinners, you’ll love how easy and forgiving this recipe is. Trust me, once you try it, Mediterranean baked fish might just become your new weeknight hero too.

Why You’ll Love This Mediterranean Baked Fish Recipe

• Quick & Easy: This dish comes together in under 40 minutes, including prep and bake time. Perfect for those nights when you want a wholesome dinner without a lot of fuss.
• Simple Ingredients: No need for a special trip to the store—most of these ingredients are pantry staples, with the fish and a few fresh veggies being the stars.
• Perfect for Any Occasion: Whether you’re hosting a laid-back dinner party, prepping for a healthy family meal, or looking for a light summer supper, this Mediterranean baked fish fits right in.
• Crowd-Pleaser: I’ve served this to both die-hard seafood fans and folks who claim they “don’t like fish”—and everyone asked for seconds. The fresh, vibrant flavors win everyone over.
• Unbelievably Delicious: The combination of tangy lemon, briny olives, sweet tomatoes, and flaky fish is classic Mediterranean comfort food… only lightened up and super easy.

What sets this recipe apart? It’s all about the layering of flavors. Marinating the fish in olive oil, lemon zest, and herbs before baking gives it an extra boost of flavor that you’ll notice in every bite. Roasting the veggies alongside means all those juices mingle—and trust me, you’ll want to mop up every drop with some good bread.

This isn’t just another “fish with lemon” recipe. It’s my best version after plenty of trial and error: the kind of dish you eat with your eyes closed, savoring the melding of flavors. If you need a pescatarian dinner idea that feels both special and effortless, Mediterranean baked fish is your answer. It’s nourishing, fresh, and honestly, a little bit like a mini vacation on a plate.

What Ingredients You Will Need

This Mediterranean baked fish recipe is all about letting simple, fresh ingredients shine. You don’t need anything fancy—just a handful of classics and a good piece of fish. Here’s what you’ll need:

• For the Fish & Marinade:
  • White fish fillets (1.5 lbs/680g, such as cod, halibut, or snapper—use what’s fresh and available)
  • Extra-virgin olive oil (3 tbsp/45ml, for richness and flavor)
  • Lemon zest (from 1 large lemon, adds brightness)
  • Lemon juice (2 tbsp/30ml, freshly squeezed is best)
  • Fresh garlic (2–3 cloves, minced)
  • Dried oregano (1 tsp/2g, classic Mediterranean herb)
  • Sea salt (1 tsp/5g, or to taste)
  • Freshly ground black pepper (1/2 tsp/1g)
• For the Mediterranean Veggies:
  • Cherry or grape tomatoes (1.5 cups/225g, halved—brings sweetness and color)
  • Red onion (1 small, thinly sliced)
  • Kalamata olives (1/2 cup/75g, pitted and halved—adds briny punch)
  • Capers (2 tbsp/20g, optional, for salty pops)
  • Roasted red peppers (1/2 cup/75g, sliced, jarred or homemade)
  • Fresh parsley (3 tbsp/10g, chopped, for garnish)
• Optional Add-Ins:
  • Crumbled feta cheese (1/3 cup/50g—adds creaminess and tang)
  • Baby spinach (1 cup/30g, for extra greens)
  • Crushed red pepper flakes (a pinch for heat, if you like it spicy)

Ingredient Tips: I usually go for sustainably-sourced cod or halibut—always check for firm, fresh-smelling fillets at your market. If you need a dairy-free option, just skip the feta. You can use green olives or add artichoke hearts for a twist. In the summer, I love swapping in sliced zucchini or eggplant with the tomatoes for a seasonal spin. And if you’re out of capers, no worries—it’s still fantastic without them.

Equipment Needed

• Baking dish (9×13 inch/23×33 cm glass or ceramic): Big enough to hold the fish in a single layer. Metal pans work too, but glass keeps things a bit juicier.
• Mixing bowls: For tossing fish and veggies in marinade.
• Measuring spoons and cups: Keeps your ratios just right. I’m a fan of stainless steel for durability.
• Sharp knife and cutting board: For slicing veggies and prepping fish. If you have a fish spatula, even better, but any wide spatula will do the trick.
• Aluminum foil (optional): For covering the dish if you want to keep things extra moist.

If you don’t have a big enough baking dish, you can use two smaller ones—just make sure the fish isn’t crowded. I’ve even used a rimmed sheet pan in a pinch, though the juices spread more. For clean-up, line your pan with parchment if you want less scrubbing (my secret on lazy nights!). Most of these tools are affordable and last forever—just keep those knives sharp and pans clean to make prep a breeze.

Preparation Method

1. Preheat Your Oven: Set your oven to 400°F (200°C). This temperature helps the fish cook through without drying out and lets the veggies roast up nicely.
2. Marinate the Fish: In a medium bowl, whisk together 3 tbsp (45ml) olive oil, zest and juice of 1 large lemon, minced garlic, 1 tsp (2g) dried oregano, 1 tsp (5g) sea salt, and 1/2 tsp (1g) black pepper. Add the fish fillets and toss gently to coat. Let them sit for 10–15 minutes while you prep the veggies. (If you’re short on time, even 5 minutes is better than none—this marinade works fast!)
3. Prepare the Vegetables: In a large bowl, combine 1.5 cups (225g) halved cherry tomatoes, 1 small red onion (thinly sliced), 1/2 cup (75g) pitted Kalamata olives, 2 tbsp (20g) capers, and 1/2 cup (75g) roasted red peppers. Toss with a drizzle of olive oil and a pinch of salt and pepper. If using spinach, add it now.
4. Assemble the Dish: Arrange the marinated fish fillets in a single layer in your baking dish. Scatter the veggie mixture evenly over and around the fish. Pour any remaining marinade from the bowl over the top.
5. Bake: Place the dish in the preheated oven and bake for 18–22 minutes, depending on the thickness of your fish. The fish should flake easily with a fork and look opaque all the way through. If your fillets are thick (over 1 inch/2.5cm), add 2–3 more minutes.
6. Optional Feta Finish: If you’re using feta cheese, sprinkle it over the dish during the last 5 minutes of baking. This lets it get warm and a bit melty without drying out.
7. Check for Doneness: Fish is cooked when it reaches 145°F (63°C) in the thickest part. If you don’t have a thermometer, look for opaque flesh that flakes easily.
8. Garnish & Serve: Remove from the oven and scatter with chopped fresh parsley. Squeeze a little extra lemon juice over the top for extra zing, and finish with a drizzle of good olive oil if you’re feeling fancy.

Notes & Troubleshooting: If your fish is watery or overcooked, try patting fillets dry before marinating and check for doneness a couple of minutes early next time. If your veggies look too dry, cover the dish with foil for the first 10 minutes of baking. (I’ve forgotten the foil many times—it’s still delicious, just a bit more roasted.) Don’t worry if your fish breaks apart a bit when serving; it just means it’s perfectly tender!

Cooking Tips & Techniques

• Don’t Overcrowd: Give your fish some space in the pan so it bakes evenly. If it’s packed too tightly, it’ll steam instead of roast and may come out mushy.
• Choose the Right Fish: Firmer white fish like cod, halibut, or haddock work best. I once tried tilapia and it was tasty but a little too delicate for all those toppings.
• Let the Marinade Work: Even a short marinade time makes a difference, but if you have 20–30 minutes, it’s worth it for deeper flavor. Just don’t leave it overnight—acid from the lemon can make fish mushy.
• Bake Time Matters: Keep an eye on your fish, especially if your fillets are thin. Fish cooks fast, and overbaking dries it out. I set a timer for 18 minutes, then check every 2 minutes after.
• Multi-Task Like a Pro: While your fish marinates, prep your veggies and set the table. If you’re serving with a side (like couscous or rice), get it started before the fish goes in the oven.
• Layer Flavors: Use a mix of fresh and dried herbs. Sometimes I add a sprig of thyme or a handful of basil from my garden for extra Mediterranean flair.
• Personal Lessons Learned: Early on, I used to skip the capers or olives if I didn’t have them. Honestly, the briny kick really makes a difference. If you’re hesitant, use just a little—you won’t regret it.

Consistency comes with practice, and even if your first try isn’t picture-perfect, the flavors will still shine. The more you make this Mediterranean baked fish recipe, the more you’ll tweak it to your family’s taste—and that’s when it really becomes yours.

Variations & Adaptations

• Low-Carb & Grain-Free: Skip the feta and serve the baked fish over cauliflower rice or a bed of fresh greens. You still get all the flavor, but it’s extra light and veggie-forward.
• Seasonal Veggie Swaps: In spring, add sliced asparagus or artichoke hearts. In late summer, swap in zucchini or eggplant for the tomatoes. I love tossing in whatever’s fresh at the farmer’s market.
• Spicy Mediterranean: Add a chopped red chili or a sprinkle of red pepper flakes to the marinade for a gentle kick. My husband likes it extra spicy, so sometimes I serve harissa on the side.
• Different Cooking Methods: You can make this recipe on the grill! Lay the marinated fish and veggies in a foil packet and grill over medium heat for 12–15 minutes. Perfect for summer nights outdoors.
• Allergen-Friendly: For dairy-free, skip the feta. For those avoiding nightshades, use fennel and artichoke instead of tomatoes and peppers. Always check your olives and capers for any additives if you have sensitivities.

One of my favorite tweaks: adding thinly sliced potatoes underneath the fish. They soak up all the lemony, herby juices—seriously comforting, and a meal in one pan!

Serving & Storage Suggestions

This Mediterranean baked fish is best served hot, straight from the oven. I like to spoon the veggies and juices over each fillet, then finish with a sprinkle of fresh parsley and an extra squeeze of lemon. It looks gorgeous on a big platter—ideal for family-style dinners or impressing friends.

Pair it with crusty bread to soak up the sauce, a simple green salad, or fluffy couscous for a balanced meal. For drinks, a crisp white wine or sparkling water with lemon fits the Mediterranean vibe perfectly.

Leftovers keep well in an airtight container in the fridge for up to 2 days. To reheat, gently warm in a 300°F (150°C) oven until just heated through—avoid the microwave if you can, as it can make the fish rubbery. The flavors deepen overnight, so it’s even better the next day! If freezing, wrap portions tightly and consume within a month (just know the veggies may soften a bit after reheating).

Nutritional Information & Benefits

Each serving of Mediterranean baked fish (about 6 oz/170g fish plus veggies) provides an estimated 250–300 calories, 30g protein, 12g healthy fats, and just 6g carbs. It’s naturally gluten-free, low in saturated fat, and rich in omega-3s from the fish.

Olive oil and fresh veggies add antioxidants and vitamins. The recipe is heart-healthy, supports brain function, and fits pescatarian, Mediterranean, and low-carb diets. Allergens may include fish, dairy (if using feta), and possibly olives or capers—always double-check if you’re serving guests with sensitivities.

Personally, I love how energizing and satisfying this meal feels—no heaviness, just pure, clean flavor with every bite.

Conclusion

If you’re searching for a Mediterranean baked fish recipe that’s bursting with flavor, easy enough for a weeknight, and special enough for guests, you’ve found it. This dish checks all the boxes: healthy, beautiful, and truly satisfying—even after the last bite.

Don’t be afraid to make it your own—swap in your favorite veggies, dial up the herbs, or add a pinch of heat. I keep coming back to this recipe because it’s reliable but never boring, and it always makes me feel like I’m treating myself to something special.

Give this Mediterranean baked fish a try, and let me know how you adapt it! Did you go big on the olives, add potatoes, or try a new herb? Leave a comment, share your photos, or tag me on social media—let’s inspire more pescatarian dinners, one recipe at a time.

FAQs about Mediterranean Baked Fish

What’s the best type of fish for Mediterranean baked fish?

Firm white fish like cod, halibut, or haddock work best. They hold up well with the veggies and soak up the flavors beautifully. Try to buy the freshest fillets you can find.

Can I make this Mediterranean baked fish ahead of time?

You can prep the marinade and chop the veggies ahead. Assemble everything just before baking for the best texture. Leftovers reheat well, but fish is always best fresh!

What sides go well with Mediterranean baked fish?

Crusty bread, couscous, quinoa, or a simple green salad pair perfectly. Roasted potatoes or rice work great for heartier appetites.

Is this recipe gluten-free?

Yes! The Mediterranean baked fish recipe is naturally gluten-free. Just double-check any jarred ingredients (like olives or roasted peppers) for hidden gluten if you’re highly sensitive.

Can I use frozen fish fillets?

Absolutely. Just thaw them fully and pat dry before marinating to avoid excess water in the dish. The flavor will still be fantastic!

Mediterranean Baked Fish

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• Author: Marcus
• Total Time: 35 minutes
• Yield: 4 servings 1x

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Description

This Mediterranean baked fish recipe features flaky white fish fillets baked with a vibrant mix of tomatoes, olives, and herbs. It’s a quick, healthy, and flavorful pescatarian dinner that’s perfect for busy weeknights or special gatherings.

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Ingredients

Scale 1x2x3x

• 1.5 lbs white fish fillets (such as cod, halibut, or snapper)
• 3 tbsp extra-virgin olive oil
• Zest of 1 large lemon
• 2 tbsp freshly squeezed lemon juice
• 2–3 cloves fresh garlic, minced
• 1 tsp dried oregano
• 1 tsp sea salt (or to taste)
• 1/2 tsp freshly ground black pepper
• 1.5 cups cherry or grape tomatoes, halved
• 1 small red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 2 tbsp capers (optional)
• 1/2 cup roasted red peppers, sliced
• 3 tbsp fresh parsley, chopped (for garnish)
• 1/3 cup crumbled feta cheese (optional)
• 1 cup baby spinach (optional)
• Pinch of crushed red pepper flakes (optional)

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Instructions

1. Preheat your oven to 400°F (200°C).
2. In a medium bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, dried oregano, sea salt, and black pepper. Add the fish fillets and toss gently to coat. Let marinate for 10–15 minutes.
3. In a large bowl, combine halved cherry tomatoes, sliced red onion, Kalamata olives, capers (if using), and roasted red peppers. Toss with a drizzle of olive oil and a pinch of salt and pepper. Add spinach if using.
4. Arrange the marinated fish fillets in a single layer in a 9×13 inch baking dish. Scatter the veggie mixture evenly over and around the fish. Pour any remaining marinade over the top.
5. Bake in the preheated oven for 18–22 minutes, until the fish flakes easily with a fork and is opaque throughout. For thicker fillets, add 2–3 more minutes.
6. If using feta cheese, sprinkle it over the dish during the last 5 minutes of baking.
7. Check for doneness: fish should reach 145°F (63°C) in the thickest part.
8. Remove from oven, garnish with chopped fresh parsley, and squeeze extra lemon juice over the top before serving.

Notes

For best results, use firm, fresh white fish fillets. Pat fish dry before marinating to avoid excess moisture. If veggies look dry during baking, cover with foil for the first 10 minutes. Customize with seasonal veggies or add potatoes underneath for a heartier meal. Leftovers keep well for up to 2 days in the fridge.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Cuisine: Mediterranean

Nutrition

• Serving Size: About 6 oz fish plus veggies per serving
• Calories: 275
• Sugar: 3
• Sodium: 650
• Fat: 12
• Saturated Fat: 2
• Carbohydrates: 6
• Fiber: 2
• Protein: 30

Keywords: mediterranean baked fish, pescatarian dinner, healthy fish recipe, easy baked fish, gluten-free fish, weeknight dinner, white fish, cod, halibut, snapper, olives, tomatoes, lemon, feta, low carb