Mediterranean Baked White Fish Recipe
Description
This Mediterranean Baked White Fish is a light, flavorful, and nutritious dish that combines tender, flaky fish with vibrant Mediterranean ingredients like cherry tomatoes, olives, capers, garlic, and fresh herbs. It’s an easy, one-pan meal that’s perfect for a quick weeknight dinner while still feeling elegant enough for entertaining. High in protein, omega-3s, and antioxidants, this dish is both heart-healthy and delicious!
Ingredients
For the Fish:
- 2 white fish fillets (cod, halibut, tilapia, or sea bass)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp paprika
- ½ tsp sea salt
- ¼ tsp black pepper
- Juice of 1 lemon
For the Mediterranean Topping:
- 1 cup cherry tomatoes, halved
- ¼ cup Kalamata olives, sliced
- 1 tbsp capers, drained
- ½ small red onion, thinly sliced
- ¼ cup feta cheese, crumbled (optional)
- 2 tbsp fresh parsley or basil, chopped
For Baking:
- ¼ cup dry white wine (or vegetable broth)
- 1 tbsp butter (optional, for extra richness)
Instructions
1. Preheat the Oven
Preheat your oven to 400°F (200°C) and lightly grease a baking dish.
2. Season the Fish
- Place the fish fillets in the baking dish.
- Drizzle with olive oil and lemon juice, then rub with garlic, oregano, paprika, salt, and pepper.
3. Add the Mediterranean Topping
- Scatter cherry tomatoes, olives, capers, and red onion over and around the fish.
- Pour the white wine into the dish for extra moisture.
- Add a few small butter pieces on top if using.
4. Bake the Fish
- Bake uncovered for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
- If desired, broil for 2 minutes at the end for a slight char on the tomatoes.
5. Garnish & Serve
- Remove from the oven and top with feta cheese and fresh parsley or basil.
- Serve warm with your favorite side dishes.
Notes & Tips
✅ Best Fish Choices: Cod, halibut, sea bass, or tilapia work well for this recipe.
✅ Cooking Time: Adjust based on fish thickness—thicker fillets may take closer to 15–18 minutes.
✅ For Extra Flavor: Marinate the fish for 30 minutes in olive oil, lemon juice, and garlic before baking.
✅ Make It Dairy-Free: Omit the feta cheese and butter.
✅ Storage: Leftovers can be stored in an airtight container in the fridge for 2 days and reheated gently.
Servings & Nutritional Information
Servings: 2
| Nutrient | Per Serving (Approx.) |
|---|---|
| Calories | 280–320 kcal |
| Protein | 35g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Fat | 12g |
| Omega-3s | High |
| Vitamin C | 40% DV |
Values vary based on ingredients and portion sizes.
Health Benefits of Mediterranean Baked White Fish
✅ High in Lean Protein: Supports muscle growth and keeps you full longer.
✅ Rich in Omega-3 Fatty Acids: Promotes heart and brain health.
✅ Anti-Inflammatory Properties: Olives, capers, and tomatoes contain powerful antioxidants.
✅ Supports Weight Management: Low in calories but satisfying and nutritious.
✅ Boosts Immunity: Fresh herbs and garlic help fight inflammation and infections.
Q&A Section
Q1: Can I use frozen fish?
Yes! Just thaw completely and pat dry before seasoning and baking.
Q2: What side dishes go well with this?
Great options include quinoa, roasted potatoes, couscous, steamed veggies, or a fresh Mediterranean salad.
Q3: Can I cook this in foil or parchment paper?
Yes! Wrapping it in parchment or foil (en papillote) helps retain moisture and intensifies the flavors.
Q4: How do I know when the fish is done?
The fish is ready when it reaches 145°F (63°C) internally and flakes easily with a fork.
Q5: Can I make this dish spicy?
Absolutely! Add red pepper flakes or chopped chili peppers for a kick.
This Mediterranean Baked White Fish is light, fresh, and packed with Mediterranean flavors—perfect for a healthy yet flavorful meal!