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

Introduction

Mediterranean Baked Fish is the answer for anyone craving a healthy weeknight meal that doesn’t compromise on flavor. Combining tender, flaky fish with an aromatic medley of vegetables, olive oil, and bright Mediterranean herbs, this dish is a celebration of vibrant, wholesome ingredients. Best of all, it requires just one pan, making cleanup a breeze and your time in the kitchen more enjoyable.

Why This Mediterranean Baked Fish Will Wow You

The beauty of this recipe lies in its simplicity and unmistakably fresh flavors. Each ingredient—from the tangy tomatoes to the briny olives and punchy capers—melds together as the fish bakes, infusing every bite with sun-soaked Mediterranean goodness. The one-pan approach means you spend less time cooking and more time enjoying a balanced, crowd-pleasing dinner that feels like a Mediterranean getaway.

Simple Steps to Flavorful Baked Fish

For this recipe, choose a firm, mild white fish like cod, snapper, or halibut. Arrange the fish atop a bed of sliced vegetables and aromatics, then drizzle everything with a generous glug of quality olive oil, fresh lemon juice, and a bounty of Mediterranean herbs. The oven does the rest, gently roasting everything until the fish is perfectly cooked and the vegetables are tender.

Serving Suggestions for a Stunning Mediterranean Meal

Serve the Mediterranean Baked Fish straight from the pan alongside warm, crusty bread or over a bed of fluffy couscous. Finish with a sprinkle of fresh parsley and a squeeze of lemon juice for an extra pop of brightness. Pair with a simple green salad or roasted potatoes to round out this memorable meal.

Nutritional Information and Serving Size

This recipe yields four generous servings, each typically clocking in around 250–300 calories, depending on the type of fish and amount of olive oil used. It’s packed with lean protein, heart-healthy fats, and plenty of fiber-rich vegetables—perfect for a well-balanced, nutritious dinner.

Mediterranean Baked Fish – The Ultimate One-Pan Wonder

Enjoy all the colors and flavors of the Mediterranean with minimal effort. This dish combines healthy ingredients and effortless preparation for a meal that’s as nourishing as it is delightful. If you’re looking for a new addition to your weeknight dinner rotation, look no further!

💡Meal Planning Tip: Save this recipe to automatically get a smart, organized shopping list with everything sorted by store aisle or section—making your meal planning and grocery trips smoother and faster.

Instructions

1. Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or rimmed sheet pan.
2. Scatter the sliced onion, bell pepper, zucchini, and cherry tomatoes evenly over the pan.
3. Drizzle the vegetables with 2 tablespoons of olive oil, sprinkle on half the oregano and thyme, and season with half the salt and pepper. Toss to combine and spread out evenly.
4. Lay the fish fillets on top of the vegetables. Season the fillets with the remaining salt, pepper, oregano, and thyme.
5. In a small bowl, mix the remaining tablespoon of olive oil with the lemon juice and minced garlic. Spoon or brush this mixture over the fish.
6. Scatter olives and capers over the pan.
7. Bake for 18–22 minutes, or until the fish flakes easily with a fork and the vegetables are tender. (Thicker fillets may need a few more minutes.)
8. Garnish with chopped parsley and serve straight from the pan with lemon wedges for squeezing.

Weekly Meal Planning

This Mediterranean Baked Fish recipe fits perfectly into a healthy meal plan for the week. Save and schedule this recipe with CookifyAI to organize your cooking days, produce consolidated shopping lists, and make sure you have everything you need for effortless Mediterranean dinners all week.

Planning Benefits:

– Automatically calculates ingredient amounts across all your planned meals
– Streamlines shopping lists by grocery store section for faster shopping
– Prevents duplicate or missing ingredients
– Makes weekly prep simpler and more time-efficient

Pro tip: When planning multiple Mediterranean-inspired meals, schedule all your recipes together and see exactly how much olive oil, vegetables, and spices you’ll need—saving money and reducing waste.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes