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Easy Mediterranean Baked Fish Recipe for Dinner

Savory Easy Mediterranean Baked Fish Recipe for Dinner Delight

Experience the fresh flavors of Easy Mediterranean Baked Fish featuring tender fish, bright tomatoes, and olives. Perfect for a quick, wholesome dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 1 pound White Fish (cod, haddock, or tilapia) Tasty alternatives include salmon or snapper.
  • 2 tablespoons Olive Oil Substitute with avocado oil if desired.
For the Toppings
  • 2 cups Cherry Tomatoes Diced or sun-dried tomatoes work as substitutes.
  • 1/2 cup Kalamata Olives Green or black olives can be used if preferred.
  • 3 cloves Garlic Minced; garlic powder can substitute.
  • 1 medium Red Onion Thinly sliced; yellow or sweet onions are good alternatives.
  • 1 medium Lemon Sliced; fresh lemons are ideal, pre-squeezed juice is a convenience option.
Seasonings
  • 1 teaspoon Salt Adjust according to taste.
  • 1 teaspoon Black Pepper To taste.
  • 1 teaspoon Oregano Can substitute with Italian seasoning if needed.
  • 1 teaspoon Thyme Use Italian seasoning as an alternative.
  • 1/2 teaspoon Red Pepper Flakes Omit for a milder dish.
Garnish
  • 1/4 cup Fresh Parsley Chopped.

Equipment

  • Baking Dish
  • Oven

Method
 

Preparation Steps
  1. Preheat the oven to 400°F (200°C) and lightly grease a baking dish with 1 tablespoon of olive oil.
  2. Arrange the fish fillets in the greased dish, then drizzle them with the remaining olive oil. Season with salt, black pepper, oregano, and thyme.
  3. Scatter halved cherry tomatoes, sliced olives, minced garlic, and thinly sliced red onion over the fish.
  4. Top with lemon slices and add red pepper flakes if desired.
  5. Bake uncovered for 15-20 minutes until the fish is opaque and flakes easily with a fork.
  6. Garnish with freshly chopped parsley and serve warm.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Serve with crusty bread, rice, or a vibrant salad. Optional: drizzle lemon juice for extra zing.

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