Easy Mediterranean Baked Fish Recipe: Flavorful & Healthy Meal

WANT TO SAVE THIS RECIPE?

There’s something magical about Mediterranean cuisine that transports me straight to those sun-drenched coastal villages every time. Today, I’m excited to share my favorite Mediterranean Baked Fish recipe that brings together simple ingredients for an explosion of flavor. As someone who values both taste and nutrition, I’ve perfected this dish over countless dinner parties and family meals.

Save

Why You’ll Love This Recipe

If you’re looking for a quick yet impressive dinner option, this Mediterranean Baked Fish will quickly become your go-to recipe. What makes this dish special is how the fresh, zesty flavors complement the delicate fish without overpowering it. I particularly love how this recipe transforms affordable fish fillets into a restaurant-worthy meal in just minutes.

Beyond the incredible taste, this dish delivers impressive health benefits. Rich in omega-3 fatty acids, lean protein, and essential nutrients, it’s the perfect balance of delicious and nutritious. I’ve served this to health-conscious friends and indulgent foodies alike, and everyone asks for seconds!

Ingredient Breakdown

Ingredient	Quantity	Health Benefits	Flavor Profile
White fish fillets (cod, tilapia, or haddock)	4 (6 oz each)	High in protein, low in fat, good source of vitamins B12 and D	Mild, flaky texture that absorbs flavors well
Extra virgin olive oil	3 tablespoons	Heart-healthy fats, anti-inflammatory properties	Fruity, peppery undertones
Fresh lemon	1 whole	Vitamin C boost, aids digestion	Bright, acidic notes that cut through richness
Garlic	3 cloves, minced	Immune-boosting, heart-healthy	Pungent, aromatic base flavor
Mediterranean herbs (oregano, thyme, rosemary)	2 teaspoons each	Antioxidants, digestive benefits	Earthy, complex herbal notes
Cherry tomatoes	1 cup, halved	Lycopene, vitamins A and C	Sweet-acidic burst of freshness
Kalamata olives	1/2 cup, pitted	Healthy fats, antioxidants	Briny, rich depth of flavor
Feta cheese	1/4 cup, crumbled	Calcium, protein source	Tangy, salty finish

Key Equipment Needed

Before diving into the cooking process, make sure you have these essential tools ready:

1. Shallow baking dish
2. Mixing bowl
3. Sharp knife
4. Zester/microplane
5. Fish spatula

Step-by-Step Cooking Method

I’ve refined this recipe to be foolproof, even for those who might be intimidated by cooking seafood. Follow these simple steps for perfect results every time:

1. Prepare Your Oven and Fish: Preheat your oven to 375°F (190°C). While it’s heating, pat the fish fillets dry with paper towels. This crucial step ensures your fish will cook evenly and develop that beautiful golden crust. Season both sides with salt and freshly ground black pepper.
2. Create Your Flavor Base: In a mixing bowl, combine the olive oil, minced garlic, lemon zest (save the juice for later), and dried herbs. Whisk everything together until well incorporated. This Mediterranean-inspired marinade is what makes this dish truly special.
3. Prepare Your Baking Dish: Lightly oil a shallow baking dish, then arrange the fish fillets in a single layer. I find that a glass or ceramic dish works best for this recipe as it conducts heat evenly and makes for easy cleanup.

Save

4. Add Your Flavor Components: Drizzle the herb and olive oil mixture evenly over each fillet, making sure to coat both sides. Scatter the halved cherry tomatoes and pitted Kalamata olives around the fish. The tomatoes will burst during baking, creating a delicious natural sauce.
5. Bake to Perfection: Squeeze half the lemon juice over everything, then place the baking dish in the preheated oven. Bake for 15-18 minutes, depending on the thickness of your fillets. You’ll know the fish is done when it flakes easily with a fork and appears opaque throughout.
6. Finish with Fresh Elements: Remove from the oven and immediately sprinkle with crumbled feta cheese and a handful of freshly chopped herbs. The residual heat will slightly warm the cheese without melting it completely, preserving its distinctive tangy flavor.

Expert Tips for Success

Over the years, I’ve discovered several tricks that elevate this dish from good to extraordinary:

• Fish Selection Matters: While this recipe works with any white fish, I’ve found that thicker fillets like cod or haddock hold up better to the bold Mediterranean flavors than delicate varieties like sole.
• Room Temperature Ingredients: Let your fish come to room temperature for about 15 minutes before cooking. Cold fish straight from the refrigerator tends to cook unevenly.
• Don’t Overcook: The most common mistake with fish is leaving it in the oven too long. Fish continues cooking even after you’ve removed it from the heat source, so take it out when it’s just barely done.

• Herb Substitutions: While dried herbs work perfectly in this recipe, using fresh herbs will take it to another level. If using fresh, triple the amount called for in the recipe.
• Make-Ahead Option: You can prepare the marinade and slice the tomatoes up to 24 hours in advance, but don’t combine with the fish until you’re ready to bake.

Serving Suggestions and Pairings

When I serve this Mediterranean Baked Fish, I love to create a complete dining experience. Here are my favorite accompaniments that complement the dish perfectly:

• Grain Options: A bed of fluffy lemon-scented couscous or herb-infused quinoa makes an ideal base for this dish. The grains soak up the flavorful juices, creating a satisfying complete meal. For a lower-carb alternative, try serving it over cauliflower rice sautéed with a touch of garlic and olive oil.
• Vegetable Sides: I often serve this with roasted Mediterranean vegetables like zucchini, bell peppers, and eggplant. Toss them with olive oil, salt, and herbs, then roast until caramelized. They can even share oven space with your fish during the last 20 minutes of cooking.

• Sauce Companions: While this dish is flavorful on its own, a side of tzatziki or lemon-garlic aioli adds a creamy element that many of my guests appreciate. Just a small dollop goes a long way!
• Wine Pairing: A crisp, dry white wine like Assyrtiko, Albariño, or Sauvignon Blanc complements the citrus and herb notes in this dish beautifully. The bright acidity in these wines cuts through the richness of the fish and olive oil.

Variations to Try

What I love most about this recipe is its versatility. Here are some delicious variations I’ve experimented with over the years:

1. Seafood Swap: Don’t limit yourself to white fish! This preparation works wonderfully with salmon, shrimp, or even a mix of seafood for an impressive dinner party main.
2. Vegetable Additions: Artichoke hearts, capers, or thinly sliced fennel can be delightful additions to the tomato and olive mixture.
3. Spice It Up: For those who enjoy heat, a pinch of red pepper flakes or a few sliced fresh chilies add a wonderful dimension to the dish.
4. Go Green: For a springtime version, try adding asparagus spears or fresh peas to the baking dish during the last 5 minutes of cooking.

Storing and Reheating

While this dish is best enjoyed fresh from the oven, leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, I recommend using a 300°F oven covered with foil until just warmed through (about 10 minutes) to prevent the fish from drying out. The flavors actually develop overnight, making the leftovers something to look forward to!