Mediterranean Baked Fish: 30-Minute Healthy Dinner Delight

Name: Mediterranean Baked Fish
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 4 (6 oz) fresh white fish fillets (cod, haddock, or tilapia); 1 cup cherry tomatoes, halved; 1/2 cup pitted Kalamata olives; 3 cloves garlic, minced; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; 3 tbsp extra virgin olive oil; Salt and pepper to taste

Posted on August 8, 2025

Dinner

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Intro and Brief Recap

Have you ever craved a dish that transports you straight to the sunny shores of the Mediterranean? Mediterranean Baked Fish is your ticket to a world filled with vibrant flavors, fresh ingredients, and aromatic herbs. This dish combines tender fish fillets with a medley of vegetables and zesty seasonings, creating an unforgettable dining experience that delights the senses.

Imagine the enticing aroma of olive oil mingling with fresh herbs as it wafts through your kitchen. The succulent fish, perfectly baked to flaky perfection, pairs beautifully with roasted tomatoes and olives, making it an ideal choice for weeknight dinners or special occasions. Whether you’re hosting friends or enjoying a quiet meal with family, this Mediterranean Baked Fish will impress every time, promising healthy and flavorful bites that satisfy both body and soul.

Key Ingredients For Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe

Here’s what you’ll need to make this delicious dish:

Fresh White Fish Fillets: Choose mild varieties like cod, haddock, or tilapia for the best flavor and texture.
Cherry Tomatoes: Opt for ripe cherry tomatoes to add a burst of sweetness and color to the dish.
Black Olives: Use pitted Kalamata or green olives for a briny contrast that enhances the overall taste.
Garlic Cloves: Fresh garlic provides robust flavor; adjust according to your preference.
Fresh Parsley: Chopped parsley adds freshness and vibrant color, enhancing the visual appeal.
Lemon Juice: Freshly squeezed lemon juice brightens up the dish with its zesty acidity.
Olive Oil: Extra virgin olive oil not only adds richness but also helps in roasting vegetables perfectly.
Salt and Pepper: Essential for seasoning; adjust according to taste preferences.

The full ingredients list, including measurements, is provided in the recipe card directly below.

Instructions For Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe

Follow these simple steps to prepare this delicious dish:

First Step : Preheat Your Oven

Preheat your oven to 400°F (200°C). Prepare a baking dish by lightly greasing it with nonstick cooking spray or olive oil.

Second Step : Prepare Vegetables

In a large bowl, combine halved cherry tomatoes and pitted olives. Drizzle them with olive oil, add minced garlic, salt, and pepper. Mix well until everything is evenly coated.

Third Step : Arrange Fish Fillets

Place the fish fillets into the prepared baking dish. Squeeze fresh lemon juice over them and season with salt and pepper.

Fourth Step : Add Vegetable Mixture

Spread the prepared vegetable mixture over the fish fillets evenly. Sprinkle chopped parsley on top for added freshness.

Fifth Step : Bake

Bake in the preheated oven for about 20-25 minutes or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Serve your Mediterranean Baked Fish hot from the oven alongside crusty bread or a light salad for a delightful meal.

Expert Tips

Here are some helpful tips to ensure the best results for your dish:

Select Fresh Ingredients: Always use fresh fish and seasonal vegetables for optimal flavor.
Experiment with Herbs: Feel free to incorporate other herbs like basil or thyme to create unique flavor profiles.
Serve Immediately: Enjoy this dish right after baking for the best taste experience; reheating can affect texture.

Cooking Instructions

To prepare this Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe, start by preheating your oven to 400°F (200°C). Line a baking dish with parchment paper for easy cleanup.

Next, place the fish fillets in the center of the dish. Drizzle olive oil over the fish and season with salt, pepper, and your favorite herbs such as oregano or thyme.

Then, arrange sliced tomatoes, bell peppers, and olives around the fish. Squeeze fresh lemon juice on top for added zest. Bake for about 20-25 minutes or until the fish flakes easily with a fork.

Serving Suggestions

This Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe pairs beautifully with a variety of sides. Consider serving it alongside:

Quinoa Salad: A light quinoa salad with cucumbers, feta cheese, and a lemon vinaigrette complements the flavors perfectly.
Steamed Vegetables: Bright steamed asparagus or green beans add color and nutrition to your meal.
Crusty Bread: A slice of warm crusty bread can help soak up the delicious juices from the fish.

Nutritional Benefits

This Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe is not just delicious but also packed with nutrients. Fish is an excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for heart health.

Vegetables like tomatoes and peppers provide essential vitamins and antioxidants that support overall well-being. The use of olive oil adds healthy fats, making this dish balanced and nutritious.

Storage Tips

If you have leftovers from your Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe, store them in an airtight container in the refrigerator. They will last for up to three days.

When reheating, do so in the oven to maintain the fish’s texture. You can also add a splash of fresh lemon juice before serving to revive its flavors.

FAQs

What type of fish is best for Mediterranean Baked Fish?

For this Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe, white fish such as cod, tilapia, or snapper works wonderfully. These types of fish absorb flavors well and cook evenly. If you prefer a firmer texture, try salmon or trout; they also complement Mediterranean ingredients beautifully. Choose sustainable options whenever possible for environmental considerations.

Can I use frozen fish for this recipe?

Yes! You can use frozen fish fillets in your Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe. Just make sure to thaw them completely before cooking to ensure even baking. Place them in the refrigerator overnight or run them under cold water for quicker thawing. Adjust cooking time slightly if needed based on thickness.

What vegetables can I add to this recipe?

You can customize your Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe by adding various vegetables. Zucchini, eggplant, or spinach are great options that pair well with Mediterranean flavors. Adding seasonal vegetables enhances both taste and nutrition while keeping the dish vibrant and colorful.

Is this recipe suitable for meal prep?

Absolutely! This Mediterranean Baked Fish – Healthy & Flavorful Dinner Recipe is perfect for meal prep. You can make it ahead of time and portion it into containers for quick lunches or dinners throughout the week. Just remember to store it properly in airtight containers and reheat it gently to maintain quality and flavor.