Mediterranean Baked Fish Dinner
A quick, healthy, and flavorful Mediterranean baked fish dinner featuring fresh fish fillets baked on a bed of tomatoes, olives, garlic, and herbs. Perfect for busy weeknights or casual dinners.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 4 fish fillets (about 6 oz / 170 g each) – cod, halibut, snapper, or tilapia
- 1 ½ cups cherry tomatoes, halved (about 250 g)
- ½ cup Kalamata olives, pitted and halved (about 75 g)
- 3 cloves garlic, minced
- Juice of 1 large lemon
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- Salt, to taste
- Black pepper, to taste
- Optional: ⅛ teaspoon red pepper flakes
Instructions
- Preheat oven to 400°F (200°C).
- In a mixing bowl, combine halved cherry tomatoes, pitted Kalamata olives, minced garlic, 2 tablespoons olive oil, dried oregano, salt, and pepper. Toss gently until coated.
- Spread the tomato and olive mixture evenly in a 9×13 inch baking dish.
- Pat fish fillets dry with paper towels. Drizzle with remaining 1 tablespoon olive oil, sprinkle with salt, pepper, and red pepper flakes if using. Lay fillets on top of the veggie bed.
- Squeeze fresh lemon juice evenly over the fish and veggies.
- Bake for 15-18 minutes until fish is opaque and flakes easily with a fork. Tent with foil if veggies brown too quickly.
- Sprinkle chopped fresh parsley on top and serve immediately.
Notes
Pat fish dry before seasoning to avoid sogginess. Do not overcrowd the pan to ensure even cooking. Watch baking time carefully to prevent drying out. Fresh herbs enhance flavor; if using dried, reduce quantity. Let fish rest 3-5 minutes after baking. Prep veggie base ahead to save time. Glass baking dishes keep fish juicier; metal heats faster.
Nutrition
- Serving Size: 1 fish fillet (6 oz)
- Calories: 280320
- Sugar: 4
- Sodium: 400
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 8
- Fiber: 2
- Protein: 35
Keywords: Mediterranean baked fish, healthy fish dinner, quick fish recipe, baked cod, baked halibut, easy seafood dinner, gluten-free fish recipe