Mediterranean Baked Fish – Light, Flavorful & One-Pan Easy

Introduction

Craving a dish that’s both healthy and bursting with zesty, sun-soaked flavors? Mediterranean Baked Fish delivers! This recipe is incredibly simple, requiring just one pan for minimal cleanup while offering a balanced meal packed with vibrant vegetables, juicy tomatoes, briny olives, and tender white fish fillets. In under 30 minutes, you’ll have a showstopping dinner that’s easy enough for a weeknight and impressive enough for guests.

Why Mediterranean Baked Fish Is a Standout

Harnessing the heart-healthy benefits of olive oil, fresh produce, and lean protein, this recipe is a textbook example of the Mediterranean Diet’s delicious approach to eating. The combination of bright lemon, fragrant herbs, and colorful veggies infuses every bite with freshness. Its simplicity lies in the assembly: everything roasts together in one pan, making it hands-off and unfussy—the ultimate win for busy cooks.

Layered Mediterranean Flavors

The magic is in the layering: succulent white fish (like cod, halibut, or tilapia) is nestled among ripe cherry tomatoes, sliced red onions, slivers of bell pepper, and scattered Kalamata olives. A quick drizzle of olive oil, a dusting of oregano, and a few lemon slices infuse the entire dish with tangy, herbaceous notes that epitomize Mediterranean cooking.

Perfectly Baked Fish, Every Time

For foolproof results, choose fish fillets of even thickness for gentle, uniform baking. Simply season, layer the vegetables, and bake. The fish emerges moist and flaky, gently steamed by its veggie companions, while the vegetables turn meltingly tender in the flavorful pan juices. This method prevents overcooking and maximizes both convenience and taste.

Serving Suggestions for Mediterranean Baked Fish

Serve this dish straight from the pan alongside fluffy couscous, quinoa, or a slice of crusty bread to soak up the savory juices. A sprinkle of fresh parsley and an extra squeeze of lemon make perfect finishing touches. Pair it with a light green salad for a complete, crowd-pleasing meal.

Nutritional Information & Serving Size

This recipe yields four generous servings. Each portion contains roughly 250-300 calories (not including sides), with minimal saturated fat and plenty of protein and vitamins. It’s a wholesome, figure-friendly option for anyone seeking a light yet satisfying dinner.

Mediterranean Baked Fish (Recap)

Mediterranean Baked Fish is a go-to for anyone seeking simple, fuss-free cooking with maximum flavor. One pan, a handful of fresh ingredients, and less than half an hour stand between you and a healthy, vibrant meal the whole table will love.

💡Meal Planning Tip: Save this recipe to instantly create a categorized shopping list—eliminating forgotten ingredients and speeding up your grocery visit. Enjoy stress-free meal planning with CookifyAI!

Instructions

1. Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or rimmed sheet pan.
2. Arrange cherry tomatoes, bell pepper, red onion, and Kalamata olives evenly in the pan.
3. Drizzle half the olive oil over the vegetables. Sprinkle with 1 teaspoon oregano, 1/2 teaspoon salt, and half the minced garlic. Toss to combine.
4. Pat fish fillets dry and place them atop the vegetable bed. Drizzle with remaining olive oil and scatter with the rest of the oregano, salt, pepper, and garlic.
5. Top with lemon slices, tucking a few among the veggies for extra brightness.
6. Bake for 15–20 minutes, depending on thickness, until fish flakes easily with a fork and vegetables are tender.
7. Garnish with fresh parsley and serve immediately with your favorite sides.

Weekly Meal Planning

This Mediterranean Baked Fish is tailor-made for easy meal prep and busy weeknights. Save and schedule this recipe to automatically generate streamlined shopping lists, coordinate with your other meals, and keep your weekly menu diverse and balanced.

Planning Benefits:

• Accurately calculates total ingredient needs across all meals you plan for the week
• Organizes your shopping list by grocery store section and avoids duplicate items
• Reduces last-minute trips and cuts down on food waste
• Keeps your weekly meal prep organized and quick

Pro tip: Combine this recipe with other Mediterranean dishes in your meal plan. With CookifyAI’s smart scheduling, shared ingredients (like olive oil, lemons, and fresh herbs) are grouped together, simplifying your shopping and ensuring you buy just the right quantities.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes

Enjoy the flavor, simplicity, and meal-planning ease of this vibrant Mediterranean Baked Fish—the perfect one-pan solution for healthy weeknight dinners!