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
Scale
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
