🌿 Mediterranean Baked Fish Recipe 🍋
A bright, wholesome, and incredibly flavorful dish made with tender white fish, colorful vegetables, and a zesty lemon-herb sauce. Ready in under 30 minutes!
📝 Ingredients
For the Fish:
- 4 white fish fillets (cod, halibut, sea bass, or tilapia)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- ½ tsp red pepper flakes (optional)
- Salt & black pepper, to taste
For the Vegetables:
- 1 zucchini, thinly sliced
- 1 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives (optional)
- 1 small lemon, thinly sliced
For the Sauce:
- 3 tbsp olive oil
- Juice of 1 lemon
- ½ tsp Dijon mustard
- ½ tsp honey
- ½ tsp salt
- ¼ tsp black pepper
For Garnish:
- Fresh parsley or dill, chopped
- Lemon wedges, for serving
👩🍳 Instructions
- Preheat the Oven:
Preheat oven to 200°C (400°F). - Prepare the Fish:
Pat the fish dry. Rub with olive oil, garlic, oregano, paprika, red pepper flakes (if using), salt, and black pepper. - Arrange in Baking Dish:
Layer the zucchini, red onion, tomatoes, olives, and lemon slices in a large baking dish. Place the fish fillets on top. - Make the Sauce:
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper. - Drizzle and Bake:
Pour the sauce over the fish and veggies. Bake for 15–18 minutes, or until fish flakes easily with a fork. - Garnish and Serve:
Sprinkle fresh herbs on top. Serve with lemon wedges, crusty bread, couscous, or rice.
🍽️ Servings
4 servings
(Easily doubled for guests or leftovers)
Notes & Tips
- Fish options: Use any firm, mild white fish. Fresh or thawed frozen fillets work well.
- Make it a meal: Serve with a side of quinoa, orzo, or a simple cucumber yogurt salad.
- Don’t overbake: Fish should be just opaque and flaky. Start checking at 15 minutes.
- Add greens: Toss in a handful of baby spinach or arugula before baking for extra nutrition.
🔍 Nutritional Info (per serving, approx.)
- Calories: 280
- Protein: 28g
- Fat: 16g
- Carbs: 8g
- Fiber: 2g
- Sugar: 3g
✅ Benefits
- Heart-healthy: Packed with omega-3s and olive oil.
- Low-carb & gluten-free.
- Loaded with antioxidants from veggies and herbs.
- Quick & easy: Ready in less than 30 minutes!
❓Q/A
Q: Can I use salmon instead of white fish?
A: Yes! Just adjust the cooking time slightly—salmon may need 18–20 minutes depending on thickness.
Q: Can I prep this ahead?
A: Absolutely. You can assemble everything ahead of time, cover, refrigerate, and bake just before serving.
Q: What’s a good side dish?
A: Couscous, roasted potatoes, or a Mediterranean chickpea salad pair perfectly.
Q: Is it freezer-friendly?
A: Cooked fish can be frozen, but for best texture, enjoy fresh or store in the fridge for up to 2 days.