Mediterranean Baked Fish Recipe

Introduction

Looking for a dinner that feels both effortless and packed with vibrant flavor? This Mediterranean Baked Fish Recipe captures the essence of the Mediterranean diet—fresh ingredients, simple preparation, and a colorful, aromatic result. Each bite bursts with tangy tomatoes, briny olives, and zesty lemon, infusing your favorite white fish with irresistible taste. It’s a go-to crowd pleaser, ideal for busy weeknights or relaxed dinner parties, that showcases how healthy eating can be gorgeously satisfying.

Why This Mediterranean Baked Fish Will Win You Over

What makes this dish unforgettable? It’s all about the interplay of flavors—succulent, flaky fish absorbs the herbal notes of oregano, the juicy sweetness of roasted tomatoes, and the subtle kick from garlic and red onion. The fresh lemon and olives provide brightness and balance. Paired with minimal prep, this bake delivers maximum flavor with minimal fuss, making it a dish you’ll return to again and again.

A Flavor-Packed Mediterranean Sauce

The hallmark of this recipe is its easy, layered sauce. Simply combine olive oil, tomatoes, garlic, onion, olives, and capers to create a briny, herby bath that infuses the fish as it cooks. The result is a naturally light, gluten-free option that feels both gourmet and approachable.

How to Bake Mediterranean Fish Perfectly

Choose any firm white fish—cod, haddock, halibut, or tilapia work well. Lay the fillets over the sauce base and bake in a hot oven just until flaky. Be careful not to overcook; perfectly cooked fish should be opaque and flake easily with a fork.

Serving Suggestions for a Stunning Mediterranean Fish Dinner

Serve your baked fish right from the pan, spooning over plenty of the vibrant sauce. It pairs beautifully with simple sides: a grain like couscous or farro, roasted baby potatoes, or a crisp arugula salad drizzled with extra virgin olive oil. Complete the meal with a wedge of lemon and maybe a sprinkle of fresh herbs.

Nutritional Information and Serving Size

This recipe serves 4 and is naturally gluten-free, loaded with protein, healthy fats, and antioxidants. Each serving contains approximately 270-300 calories, depending on your fish choice and olive oil amount. Enjoy a nourishing, Mediterranean-inspired meal packed with wholesome goodness.

Mediterranean Baked Fish: A Recipe Worth Repeating (Recap)

Every forkful delivers flaky fish in a fragrant tomato and olive sauce—a dish that’s as simple to prepare as it is show-stopping at the table. With everything roasting together in one pan, it’s a flavor-forward, fuss-free answer to dinnertime.

💡Meal Planning Tip: Save this recipe to automatically create a well-organized shopping list with all ingredients sorted by store section—perfect for minimizing time at the market and simplifying your next Mediterranean-inspired meal plan!

Instructions

1. Preheat your oven to 400°F (200°C). Lightly oil a baking dish large enough to hold the fish in a single layer.
2. In a mixing bowl, combine cherry tomatoes, red onion, garlic, olives, capers, oregano, and 1 tablespoon of olive oil. Season with salt and pepper, tossing gently to blend.
3. Spread the tomato mixture evenly over the bottom of the baking dish.
4. Pat fish fillets dry with paper towels. Place them on top of the tomato mixture. Drizzle with the remaining 1 tablespoon olive oil and season fillets with salt and pepper. Lay lemon slices over the fish.
5. Bake uncovered for 15–20 minutes (depending on thickness), or until fish is opaque and flakes easily with a fork.
6. Garnish with freshly chopped parsley or basil, if using. Serve immediately with extra lemon wedges.

Weekly Meal Planning

This Mediterranean Baked Fish is a stellar feature for healthy weekly meal planning. Save and schedule this recipe to fit seamlessly into your weekly menus. With CookifyAI, you can generate smart shopping lists that consolidate overlapping ingredients across all your planned meals—making shopping and meal prep painless and waste-free.

Planning Benefits:

– Automatically calculates exact ingredient quantities for all your recipes
– Groups your shopping list by grocery department for swift in-store navigation
– Prevents the extra purchase of duplicate pantry staples
– Streamlines meal prep and keeps your weeknight dinners healthy and organized

Pro tip: When you schedule this recipe alongside other Mediterranean favorites, CookifyAI will intelligently combine ingredients—so you buy the right amount of lemons, onions, and olives in one trip.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes