If you’re craving something vibrant, healthy, and bursting with fresh flavors, look no further than Easy Mediterranean Baked Fish. This dish is a weeknight hero, starring tender white fish fillets roasted with juicy tomatoes, briny olives, fragrant herbs, and a finishing sprinkle of feta cheese. With minimal prep and ingredients that sing of sun-drenched coasts, it’s the kind of meal that feels both elegant and effortless—perfect for impressing guests or treating yourself to a nourishing dinner in under 30 minutes.
Ingredients You’ll Need
The beauty of Easy Mediterranean Baked Fish is how each simple ingredient brings a vital note to the symphony of flavors. Every item is chosen for its taste, texture, or color, and together they create a dish that’s as stunning as it is delicious.
- White fish fillets: Choose cod, halibut, or tilapia for a tender, flaky base that soaks up all the Mediterranean flavors.
- Olive oil: A drizzle adds richness and helps everything roast to perfection.
- Garlic: Minced fresh garlic brings a punch of savory aroma and depth.
- Dried oregano: This classic herb adds earthiness and a hint of the Greek isles.
- Paprika: For gentle warmth and a lovely pop of color.
- Salt: Just enough to enhance and balance every ingredient.
- Black pepper: A bit of freshly cracked pepper rounds out the seasoning.
- Cherry tomatoes: Their sweetness bursts in the oven, adding juiciness to every bite.
- Kalamata olives: These bring salty, briny contrast and a touch of Mediterranean authenticity.
- Red onion: Thinly sliced for a mild bite and beautiful color.
- Feta cheese: Crumbled on top for creamy, tangy richness (or swap for goat cheese if you like).
- Lemon juice: Freshly squeezed over everything to brighten the whole dish.
- Fresh parsley: Chopped and scattered for a burst of color and freshness.
How to Make Easy Mediterranean Baked Fish
Step 1: Prep Your Oven and Baking Dish
Start by preheating your oven to 400°F. While it warms up, lightly grease a baking dish with a little olive oil or nonstick spray. This ensures your fish won’t stick and gets a lovely golden edge. Laying out all your ingredients now makes assembly a breeze!
Step 2: Arrange the Fish
Place your white fish fillets in a single layer in the prepared baking dish. This helps them cook evenly and allows all those delicious toppings to nestle around and over the fish.
Step 3: Season Generously
Drizzle the olive oil over the fish, then sprinkle on the minced garlic, dried oregano, paprika, salt, and black pepper. These seasonings work together to infuse the fillets with layers of Mediterranean flavor, so don’t be shy!
Step 4: Add Veggies and Lemon Juice
Scatter the halved cherry tomatoes, Kalamata olives, and thinly sliced red onion all around the fish. Squeeze the juice of one lemon over the whole dish, letting it soak into the veggies and fish for a bright, zesty edge.
Step 5: Bake to Perfection
Slide the dish into your hot oven and bake uncovered for 15–18 minutes. The fish should flake easily with a fork when it’s done, and the veggies will be softened and juicy. The kitchen will smell absolutely heavenly at this point!
Step 6: Finish with Feta and Fresh Herbs
Remove the dish from the oven and immediately sprinkle the crumbled feta cheese and chopped fresh parsley over the top. The feta will gently soften, and the parsley adds a final flourish of color and freshness to your Easy Mediterranean Baked Fish.
How to Serve Easy Mediterranean Baked Fish
Garnishes
A sprinkle of extra chopped fresh parsley or a few more crumbles of feta right before serving makes the dish look restaurant-worthy. If you love citrus, add a couple of lemon wedges for squeezing at the table—it brightens everything up!
Side Dishes
This fish pairs beautifully with fluffy couscous, simple steamed rice, or a medley of roasted vegetables. For a lighter touch, serve with a crisp green salad dressed in olive oil and lemon. The meal is naturally gluten-free, making it a crowd-pleaser for everyone at the table.
Creative Ways to Present
Turn Easy Mediterranean Baked Fish into an impressive centerpiece by arranging it on a platter with all the roasted veggies around the fillets. Or, serve individual portions in shallow bowls with plenty of the flavorful pan juices spooned over the top. For a fun twist, try wrapping the fillets and toppings in parchment parcels and baking them that way for a dramatic tableside reveal.
Make Ahead and Storage
Storing Leftovers
If you have leftovers, let the fish cool to room temperature, then transfer it to an airtight container. Store in the refrigerator for up to 2 days. The flavors actually deepen a bit overnight, making it a tasty lunch the next day!
Freezing
While you can freeze Easy Mediterranean Baked Fish, keep in mind that the texture of the fish and veggies may soften upon thawing. If you do freeze, wrap portions tightly and use within 1 month for best quality. Thaw overnight in the fridge before reheating.
Reheating
To reheat, gently warm the fish and veggies in a covered ovenproof dish at 325°F until hot (about 10–12 minutes). Avoid using the microwave if possible, as it can make the fish rubbery. Add a splash of water or olive oil if needed to keep everything moist.
FAQs
Can I use a different type Main Course
Absolutely! While cod, halibut, and tilapia are all great choices, you can substitute any mild, flaky white fish you prefer. Just adjust the baking time if your fillets are especially thick or thin.
Is this dish dairy-free if I skip the feta?
Yes, simply leave off the feta cheese or replace it with a dairy-free alternative. The fish will still be packed with flavor from the veggies, herbs, and lemon juice.
Do I have to use Kalamata olives?
Kalamata olives are traditional for their bold, briny flavor, but you can swap in green olives or leave them out entirely if you’re not an olive fan. The dish is flexible and still delicious!
Can I add more vegetables?
Definitely! Bell peppers, zucchini, or artichoke hearts are all wonderful additions. Just chop them small so they cook through in the same amount of time as the fish.
How do I know when the fish is done?
The fish is ready when it flakes easily with a fork and is opaque throughout. Be careful not to overbake, as fish cooks quickly and you want it to stay moist and tender.
Final Thoughts
If you’re looking for a foolproof, flavor-packed dinner that brings a taste of the Mediterranean to your table, Easy Mediterranean Baked Fish is your answer. It’s easy enough for a weeknight, yet special enough to share with friends. Give it a try—you’ll be amazed how quickly it becomes a new favorite!
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Easy Mediterranean Baked Fish Recipe
- Total Time: 28 minutes
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
This Easy Mediterranean Baked Fish recipe features tender white fish fillets baked with flavorful garlic, oregano, paprika, cherry tomatoes, Kalamata olives, and red onion, finished with a bright lemon juice drizzle and topped with savory crumbled feta cheese and fresh parsley. It’s a healthy, gluten-free main course perfect for a quick weeknight dinner or a light yet satisfying meal.
Ingredients
Fish and Marinade
- 4 white fish fillets (such as cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Vegetables and Garnish
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese
- Juice of 1 lemon
- Chopped fresh parsley for garnish
Instructions
- Prepare the Oven and Dish: Preheat your oven to 400°F (205°C) and lightly grease a baking dish to prevent the fish from sticking.
- Season the Fish: Place the white fish fillets in the prepared baking dish. Drizzle them evenly with olive oil, then sprinkle the minced garlic, dried oregano, paprika, salt, and black pepper over the fish to season thoroughly.
- Add Vegetables and Lemon Juice: Scatter the halved cherry tomatoes, Kalamata olives, and thinly sliced red onion evenly over and around the fish fillets. Squeeze the juice of one lemon generously over the entire dish to add a fresh, zesty flavor.
- Bake the Fish: Place the dish in the preheated oven and bake uncovered for 15 to 18 minutes. The fish is done when it flakes easily with a fork and is opaque all the way through.
- Finish and Serve: Remove the baked fish from the oven and immediately sprinkle the crumbled feta cheese and chopped fresh parsley on top. Serve hot, optionally paired with couscous, rice, or roasted vegetables for a complete meal.
Notes
- Serve with couscous, rice, or roasted vegetables to make a more filling meal.
- For a dairy-free option, omit the feta or substitute it with goat cheese.
- You can use any firm white fish fillet such as cod, halibut, or tilapia as per your preference and availability.
- Adjust seasoning according to taste, especially the salt level, considering the saltiness of the olives and feta cheese.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 260
- Sugar: 3g
- Sodium: 470mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
