Mediterranean Baked Fish Recipe
Introduction
The Mediterranean Baked Fish Recipe is a guaranteed way to serve up a healthy, vibrant dinner packed with fresh herbs, ripe vegetables, and delicate flaky fish. This meal is as beautiful on the table as it is easy to prepare, making it a true weeknight hero or showstopper for gatherings. With wholesome ingredients and robust flavors, it’s a recipe everyone will savor.
Why Mediterranean Baked Fish Is a Must-Make
What makes this dish irresistible is the combination of juicy tomatoes, briny olives, and zesty lemon woven around tender fish fillets. It’s naturally gluten-free, low in calories, and loaded with heart-healthy nutrients. Plus, it comes together in under an hour and requires minimal cleanup—just place everything in a single baking dish!
Building Bold Mediterranean Flavors
The secret to this recipe’s depth lies in layering classic Mediterranean ingredients: aromatic garlic and onions, fresh herbs like parsley and oregano, and a splash of good olive oil. The fish absorbs these bright flavors as it gently bakes, resulting in a moist, delectable main course with every bite.
Simple Assembly, Impressive Results
Just line your baking dish with a colorful medley of cherry tomatoes, artichoke hearts, and sliced peppers, then nestle your white fish (such as cod, halibut, or snapper) on top. Finish with a sprinkle of salt, pepper, and crumbled feta. A few lemon slices and a handful of olives create a restaurant-worthy finish. Pop it in the oven, and in less than 30 minutes, you have a meal that transports you to the shores of the Mediterranean.
Serving Suggestions for Mediterranean Baked Fish
Serve this dish with warm, crusty bread, a citrusy green salad, or fluffy couscous to soak up every drop of the savory juices. For extra flair, garnish with more fresh herbs and lemon wedges. It’s an ideal addition to potlucks and dinner parties, as the flavors please a wide range of palates and the vibrant platter is sure to impress.
Nutritional Information and Serving Size
This recipe serves 4 and provides about 280-320 calories per serving, depending on the type of fish. It’s high in protein, low in carbs, and offers healthy fats from olive oil and olives—a smart choice for a nutritious dinner or an elegant lunch.
Why Your Family Will Love This Mediterranean Baked Fish Recipe (Recap)
This dish brings together the sun-drenched flavors of the Mediterranean with minimal effort. It’s healthy, quick, and visually stunning, making it a go-to recipe for cooking enthusiasts and busy families alike.
Ingredients
💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.
Instructions
- Preheat your oven to 400°F (200°C). Lightly grease a large baking dish.
- Spread the cherry tomatoes, red onion, yellow pepper, artichoke hearts, and olives evenly in the dish. Drizzle with 1 tablespoon olive oil and sprinkle with half the oregano, salt, and pepper. Add the minced garlic and gently toss to combine.
- Place the fish fillets on top of the vegetable mixture. Drizzle with the remaining olive oil, the rest of the oregano, and a little more salt and pepper.
- Distribute the lemon slices over the fish, then sprinkle crumbled feta across the top.
- Bake for 18-22 minutes, or until the fish flakes easily with a fork and vegetables are tender.
- Remove from oven, garnish with fresh parsley, and serve hot with lemon wedges and your favorite side.
Weekly Meal Planning
This Mediterranean Baked Fish Recipe is ideal for meal prepping and planning. Save and schedule this recipe to plan the perfect midweek dinner and generate smart shopping lists that combine all your planned meals’ ingredients.
Planning Benefits:
- Calculates total ingredient amounts across recipes so you shop only once
- Sorts all items by grocery aisle for quick and efficient trips
- Prevents overbuying and missed ingredients
- Encourages variety and healthy choices in your weekly menu
Pro tip: When organizing multiple meals, schedule your recipes to avoid duplicate ingredients—if both dinner and lunch recipes use parsley or lemon, your list will reflect just what’s needed, helping you save money and reduce waste.
Cook and Prep Times
Prep Time: 15 minutes
Cook Time: 22 minutes
Total Time: 37 minutes
