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.
Ingredients
- 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)
Instructions
- Preheat your oven to 400°F (200°C).
- 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.
- 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.
- 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.
- 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.
- If using feta cheese, sprinkle it over the dish during the last 5 minutes of baking.
- Check for doneness: fish should reach 145°F (63°C) in the thickest part.
- 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