Description
Mediterranean Baked Fish brings the sunshine of coastal kitchens right to your dinner table with tender, flaky fish nestled in a zesty herb and tomato embrace that whispers delicious stories of seaside simplicity.
Ingredients
Scale
Main Ingredients:
- 4 white fish fillets (cod, haddock, or halibut)
- 1 pint cherry tomatoes
- ⅓ cup kalamata olives
- 1 small red onion
Seasoning Ingredients:
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- Juice of 1 lemon
- Lemon zest
- Salt
- Black pepper
Garnish and Optional Ingredients:
- Fresh parsley
- Fresh basil
- Red pepper flakes
Instructions
- Heat the oven to 400°F and prepare a baking dish with parchment paper or a light olive oil spray to prevent sticking.
- Use paper towels to thoroughly dry the 4 white fish fillets, removing excess moisture for better seasoning adherence.
- Arrange the fish fillets in the prepared baking dish, allowing space between each piece for even cooking.
- Drizzle 2 tablespoons of olive oil directly over the fish, ensuring each fillet gets a light coating.
- Sprinkle 2 minced garlic cloves, 1 teaspoon dried oregano, and ½ teaspoon paprika evenly across the fish surface.
- Squeeze the juice from 1 whole lemon over the fillets, distributing the citrus flavor uniformly.
- Season the fish with salt and black pepper to your taste preferences, using a gentle hand.
- Distribute 1 pint halved cherry tomatoes, ⅓ cup halved kalamata olives, and 1 thinly sliced red onion around the fish fillets.
- Scatter the lemon zest across the entire dish for an extra burst of bright flavor.
- Bake in the preheated oven for 15-18 minutes until the fish easily flakes with a fork and tomatoes soften.
- Remove from the oven and garnish with fresh chopped parsley or basil just before serving.
Notes
- Choose firm white fish like cod, halibut, or sea bass that holds together well during baking and absorbs Mediterranean flavors beautifully.
- Pat fish completely dry before seasoning to ensure crispy edges and prevent steaming instead of baking.
- Create variations by swapping herbs – fresh dill or thyme work wonderfully with delicate fish and brighten the entire dish.
- For gluten-free and low-carb diets, serve over cauliflower rice or roasted vegetables instead of traditional grains.
- Prep Time: 10 minutes
- Cook Time: 15-18 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 270 kcal
- Sugar: 3 g
- Sodium: 250 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 60 mg