Mediterranean Baked Fish: 1 Easy Meal

Name: Mediterranean Baked Fish: 1 Easy Meal
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1.5 lbs white fish fillets (cod, halibut, or tilapia); 1 medium red onion, sliced; 3 garlic cloves, minced; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 cup cherry tomatoes, halved; 1/3 cup pitted Kalamata olives, halved; 1 tablespoon capers (optional); 2 tablespoons olive oil; Juice of 1 lemon; Zest of 1 lemon; 1 teaspoon dried oregano; 1/2 teaspoon paprika; Salt and pepper to taste; Fresh parsley, chopped (for garnish); Lemon wedges, for serving

by Fatima Garcia

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22 de January de 2026

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Mediterranean baked fish has become my go-to for a weeknight meal that feels both special and incredibly simple. I remember the first time I tried making it, I was a bit nervous about cooking fish, but the aromas that filled my kitchen – garlic, lemon, and oregano – were so inviting. This easy Mediterranean baked fish recipe uses a colorful medley of veggies, like bright bell peppers and sweet cherry tomatoes, all baked together in one pan. The result is tender, flaky fish infused with vibrant Mediterranean flavors, making it a truly satisfying and healthy meal. Let’s get cooking!

Why You’ll Love This Mediterranean Baked Fish

This dish is a winner for so many reasons. Here’s why it’s quickly become a favorite in my kitchen:

Incredible Flavor: The combination of lemon, herbs, olives, and fresh vegetables creates a taste that’s simply divine.
Super Quick Prep: You can get this meal ready for the oven in just about 15 minutes, making it a fantastic quick Mediterranean baked fish dinner.
Health Benefits Galore: It’s packed with lean protein and healthy fats, making it a truly healthy Mediterranean baked fish option.
One-Pan Wonder: Minimal cleanup is always a bonus, and everything cooks together beautifully in a single dish.
Budget-Friendly: Uses common ingredients that are easy on the wallet.
Family Approved: Even picky eaters tend to enjoy the tender fish and colorful veggies.
Versatile: Easily adaptable with whatever vegetables you have on hand.

Mediterranean Baked Fish Ingredients

Gathering these Mediterranean baked fish ingredients is the first step to a delicious meal. This recipe relies on fresh, vibrant components to create that classic Mediterranean flavor. We’ll use 1 tablespoon capers (optional) for a briny pop, and 2 tablespoons olive oil to ensure a beautiful, olive oil baked fish Mediterranean style. The base of aromatic vegetables includes 1 medium red onion, sliced, 3 garlic cloves, minced, 1 red bell pepper, sliced, 1 yellow bell pepper, sliced, and 1 cup cherry tomatoes, halved. For that authentic taste, we also need 1/3 cup pitted Kalamata olives, halved. The star, of course, is 1.5 lbs white fish fillets (cod, halibut, or tilapia), patted dry for the best texture. Finishing touches include Juice of 1 lemon, Zest of 1 lemon, 1 teaspoon dried oregano, 1/2 teaspoon paprika, and Salt and pepper to taste. Don’t forget fresh parsley and lemon wedges for serving!

How to Make Mediterranean Baked Fish

Making this delicious dish is surprisingly simple, and the aroma will tell you you’re on the right track to a fantastic meal. Follow these steps for a perfect Mediterranean baked fish recipe.

Step 1: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with a little olive oil to prevent sticking.
Step 2: In a large bowl, combine your chopped vegetables: 1 medium red onion, sliced, 1 red bell pepper, sliced, 1 yellow bell pepper, sliced, 1 cup cherry tomatoes, halved, and 3 garlic cloves, minced. Add the 1/3 cup pitted Kalamata olives, halved and 1 tablespoon capers (optional). Drizzle everything with 2 tablespoons olive oil and season generously with 1 teaspoon dried oregano, 1/2 teaspoon paprika, and then Salt and pepper to taste. Toss it all gently until the vegetables are beautifully coated – the colors are already so vibrant!
Step 3: Spread this colorful vegetable mixture evenly across the bottom of your prepared baking dish. This creates a flavorful bed for the fish.
Step 4: Carefully place your 1.5 lbs white fish fillets (cod, halibut, or tilapia) on top of the vegetable layer. Make sure they are in a single layer.
Step 5: Squeeze the Juice of 1 lemon directly over the fish fillets. Then, sprinkle the Zest of 1 lemon over them for an extra burst of citrus. Add a final sprinkle of salt, pepper, and a touch more oregano. This is how you get that authentic baked fish Mediterranean style.
Step 6: Bake uncovered for 20-25 minutes. You’ll know it’s ready when the fish is opaque and flakes easily with a fork. The kitchen will smell amazing!
Step 7: Carefully remove the dish from the oven. Garnish generously with freshly chopped parsley and serve immediately with extra lemon wedges on the side.

Pro Tips for the Best Mediterranean Baked Fish

Achieving that perfect, flaky fish with vibrant flavors is easier than you think with these insider tips. These little tricks will elevate your Mediterranean baked fish from good to absolutely spectacular.

Pat Your Fish Dry: Before adding any seasonings, gently pat your fish fillets dry with paper towels. This helps the seasonings adhere better and promotes a nicer texture, preventing a steamed effect.
Don’t Overcrowd the Pan: Ensure there’s a little space between your fish fillets and vegetables. This allows for even cooking and prevents everything from becoming mushy.
Adjust Baking Time: Oven temperatures can vary, so keep an eye on your fish. It’s done when it flakes easily with a fork. Thicker fillets might need a few extra minutes.
Embrace the Herbs: Don’t be shy with the fresh herbs! A generous sprinkle of parsley at the end adds a burst of freshness that really ties the dish together.

What’s the secret to perfect Mediterranean baked fish?

The secret to truly perfect Mediterranean baked fish lies in the balance of fresh ingredients, the quality of your olive oil, and not overcooking the fish. A little lemon zest and juice go a long way! It really is a simple Mediterranean baked fish to master. For more tips on cooking fish, check out these tips for cooking fish.

Can I make Mediterranean baked fish ahead of time?

Yes, you can prep the vegetables and even season the fish ahead of time. Store them separately in the refrigerator. This makes assembling your Mediterranean diet baked fish even quicker on busy nights. Learn more about meal prepping.

How do I avoid common mistakes with Mediterranean baked fish?

The biggest mistake is overcooking the fish, which makes it dry. Always check for flakiness a few minutes early. Another pitfall is not seasoning enough; don’t be afraid to be generous with salt, pepper, and herbs.

Best Ways to Serve Mediterranean Baked Fish

This flavorful Mediterranean baked fish is incredibly versatile and pairs beautifully with a variety of sides. For a complete and satisfying meal, I love serving it alongside fluffy couscous or a simple quinoa salad. These grains soak up the delicious juices from the vegetables and fish perfectly. If you’re making a Mediterranean baked cod recipe, a side of roasted potatoes or a fresh Greek salad with creamy feta and crisp cucumbers is also fantastic. For those who enjoy a lighter option, steamed green beans or a simple side of rice pilaf work wonderfully. It’s a truly adaptable dish that fits any meal. Consider trying it with some Mediterranean-inspired sides.

Mediterranean Baked Fish: 1 Easy Meal - Mediterranean Baked Fish - additional detail

Nutrition Facts for Mediterranean Baked Fish

This Mediterranean baked fish is a fantastic choice for anyone looking for a healthy meal, and it’s particularly great for Mediterranean baked fish for weight loss. Per serving, it’s packed with lean protein and healthy fats. Here’s a breakdown of the estimated nutritional values:

Calories: 280
Fat: 12.5 g
Saturated Fat: N/A
Protein: 35 g
Carbohydrates: 8.5 g
Fiber: N/A
Sugar: N/A
Sodium: N/A

Nutritional values are estimates and may vary based on the specific type of white fish and other ingredients used. For more information on healthy eating, you can refer to resources on the Eatwell Guide.

How to Store and Reheat Mediterranean Baked Fish

Properly storing your leftover Mediterranean baked fish ensures you can enjoy its delicious flavors for days to come. Once the dish has cooled completely, transfer any leftovers to an airtight container. It will keep well in the refrigerator for about 3 to 4 days. For longer storage, you can freeze individual portions of this delightful meal. Wrap each portion tightly in plastic wrap, then in aluminum foil, and store in the freezer for up to 3 months. This makes it a convenient option for future meals. You might also find these food storage tips helpful.

When you’re ready to reheat, the best method for preserving the fish’s texture is in a moderate oven. Place the stored fish on a baking sheet and warm it at 350°F (175°C) for about 10-15 minutes, or until heated through. You can also gently reheat it in a covered skillet over low heat with a splash of water or broth. Avoid using the microwave if possible, as it can sometimes make the fish a bit rubbery.

Frequently Asked Questions About Mediterranean Baked Fish

What is Mediterranean baked fish?

Mediterranean baked fish refers to white fish fillets, like cod or sea bass, baked with a medley of fresh vegetables, herbs, olives, and olive oil. It’s a staple of the Mediterranean diet, known for its healthy fats and vibrant flavors. This style of cooking emphasizes fresh, simple ingredients to create a delicious and nutritious meal. Learn more about the Mediterranean Diet.

Can I use different types of fish for Mediterranean baked fish?

Absolutely! While this recipe works wonderfully with cod or sea bass, you can easily substitute other firm white fish. Halibut, tilapia, snapper, or even salmon can be used. Just adjust the baking time slightly based on the thickness of the fish you choose. The key is to ensure your Mediterranean baked white fish is cooked through and flakes easily.

What are the benefits of Mediterranean baked fish for weight loss?

This dish is excellent for weight management because it’s naturally low in calories and packed with lean protein, which helps you feel full longer. The healthy fats from the olive oil and olives provide satiety without a lot of unhealthy saturated fat. It’s also loaded with vegetables, offering fiber and essential nutrients. It’s a truly satisfying way to eat well.

How do I prepare the vegetables for Mediterranean baked fish?

For this Mediterranean baked fish recipe, the vegetables are typically sliced or chopped into bite-sized pieces. This includes onions, bell peppers, and cherry tomatoes. Garlic is usually minced. The goal is to have them cook evenly alongside the fish, becoming tender and flavorful. You can customize with zucchini, eggplant, or asparagus too! Explore more vegetable preparation techniques.

Variations of Mediterranean Baked Fish You Can Try

Once you’ve mastered the basic Mediterranean baked fish, you’ll love experimenting with different flavor profiles and dietary twists. Here are a few ideas to inspire your next meal:

Spicy Mediterranean Baked Fish: Add a pinch of red pepper flakes to the vegetable mixture or a dash of your favorite hot sauce for a little heat.
Lemon Herb Mediterranean Baked Fish: Amp up the citrus and herb flavors by adding fresh dill or thyme to the vegetable mix along with the oregano, and maybe a bit more lemon zest.
Vegetarian Mediterranean Baked Dish: Swap the fish for firm tofu or chickpeas, and increase the amount of vegetables for a hearty vegetarian option.
Sheet Pan Mediterranean Baked Fish: For even easier cleanup, assemble everything on a large baking sheet instead of a dish. You might need to slightly adjust cooking times depending on the thickness of your fish.

About the Author

Fatima Garcia