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

Introduction

Mediterranean Baked Fish is the answer for anyone craving a quick, healthy meal that doesn’t sacrifice on flavor. The medley of fresh veggies, aromatic herbs, and tender white fish delivers a gorgeously light yet satisfying dinner—all in a single pan for effortless cleanup. It’s the ultimate crowd pleaser, perfect for busy weeknights or special occasions alike.

Why This Mediterranean Baked Fish Recipe Stands Out

Bursting with classic coastal flavors, this recipe shines thanks to juicy grape tomatoes, briny olives, and zesty lemon slices that infuse the fish with brightness. Everything simmers together in the oven, so the fish stays moist and absorbs all the mouthwatering Mediterranean goodness. Minimal prep and just one baking dish make it an easy addition to your dinner rotation.

Building Mediterranean Flavor

A well-seasoned olive oil drizzle is key—extra virgin olive oil, a pinch of sea salt, cracked black pepper, and a blend of dried oregano or thyme create the signature character of this dish. Fresh garlic and thinly sliced onions melt into the sauce, complementing the mild fish fillets with a savory undertone.

How to Assemble and Bake in One Pan

Simply scatter your chopped vegetables and olives across a baking dish, nestle the fish fillets on top, and drizzle everything with the seasoned olive oil. Top with fresh lemon slices for an aromatic kick. Bake until the fish flakes easily with a fork and the veggies are tender—it’s hands off, simple, and results in perfectly cooked protein every time.

Serving Suggestions for Your Mediterranean Baked Fish

Serve this vibrant fish with crusty bread or a fluffy couscous for a complete meal. It also pairs beautifully with a crisp green salad or roasted potatoes. For an extra touch, garnish with fresh parsley and a final squeeze of lemon just before serving for added freshness and color.

Nutritional Information and Serving Size

This one-pan recipe serves four and typically delivers around 250 calories per serving, making it a light but substantial dinner option. Packed with lean protein and nutrient-filled vegetables, it’s a meal you can feel good about enjoying anytime.

Light, Flavorful, and Easy Mediterranean Baked Fish (Recap)

This Mediterranean Baked Fish brings lively flavors and a health-focus to dinnertime, with quick prep, hands-off baking, and just one dish to wash at the end. It’s an ideal choice for anyone who wants bright, satisfying meals with minimal fuss.

Ingredients

4 white fish fillets (cod, tilapia, or haddock, about 1.5 lbs)

1 pint grape or cherry tomatoes, halved

1 small red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

2–3 garlic cloves, minced

1 lemon, thinly sliced (plus wedges for serving)

3 tablespoons extra virgin olive oil

1 teaspoon dried oregano (or thyme)

Salt and freshly ground black pepper, to taste

Fresh parsley, for garnish (optional)

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list—ingredients are sorted by grocery department, streamlining your trips and making healthy meal planning effortless.

Instructions

Preheat your oven to 400°F (200°C) and lightly grease a large baking dish.
Scatter the tomatoes, onions, olives, and garlic evenly in the dish. Drizzle with half the olive oil and sprinkle with half the oregano or thyme, salt, and pepper. Gently toss to coat.
Pat fish fillets dry and nestle them on top of the veggie mixture. Season fish with the remaining oil, oregano, salt, and pepper. Lay lemon slices over the fillets.
Bake for 18–22 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Remove from oven, garnish with fresh parsley, and serve hot with extra lemon wedges.

Weekly Meal Planning

This one-pan Mediterranean Baked Fish is perfect for make-ahead meal prep and efficient planning. Save and schedule this recipe in your meal plan to effortlessly generate comprehensive shopping lists that cover all your weekly recipes.

Planning Benefits:

– Instantly calculates total ingredient amounts for your week’s meals
– Sorts your grocery list by store sections for a faster shop
– Helps you avoid duplicate purchases and last-minute trips
– Keeps your meal prep on schedule and your kitchen organized

Pro tip: When saving multiple recipes (think salads, pastas, and this fish), let CookifyAI schedule your week. It merges ingredients—so if you need parsley for this fish and another meal, your shopping list totals it for you, reducing guesswork and potential food waste.