If you’re looking for a light and incredibly flavorful seafood dish, this Mediterranean Baked Fish is a must-try! Tender, flaky fish is baked with olive oil, garlic, cherry tomatoes, olives, and fresh herbs, creating a dish that’s bursting with Mediterranean flavors.
This easy one-pan recipe is perfect for a quick weeknight dinner or a special meal without the hassle. With simple ingredients and bold flavors, this dish is sure to impress!
Why You’ll Love This Recipe
✔️ Easy One-Pan Meal – Minimal cleanup and quick prep.
✔️ Light & Fresh – Bursting with bright, zesty flavors.
✔️ Customizable – Use your favorite fish and Mediterranean veggies!
✔️ 30-Minute Recipe – Quick enough for busy weeknights.
Ingredients for Mediterranean Baked Fish
For the Fish:
- 4 white fish fillets (cod, tilapia, halibut, or sea bass)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon 🍋
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Mediterranean Topping:
- 1 ½ cups cherry tomatoes, halved 🍅
- ½ cup Kalamata olives, pitted and sliced 🫒
- ½ red onion, thinly sliced
- 2 tablespoons capers (optional, for extra briny flavor)
- 1 teaspoon red pepper flakes (optional, for heat)
- ¼ cup fresh parsley or basil, chopped 🌿
- ½ teaspoon smoked paprika
- 2 tablespoons crumbled feta cheese (optional, for extra creaminess)
Kitchen Tools You’ll Need
✔️ Baking Dish or Sheet Pan – To roast the fish and veggies together.
✔️ Mixing Bowl – For the Mediterranean topping.
✔️ Sharp Knife & Cutting Board – To prep the ingredients.
How to Make Mediterranean Baked Fish
Step 1: Preheat & Prepare the Baking Dish
Preheat your oven to 400°F (200°C). Lightly grease a baking dish or sheet pan with olive oil.
Step 2: Season the Fish
Pat the fish fillets dry with paper towels. In a small bowl, mix olive oil, minced garlic, lemon juice, oregano, salt, and black pepper. Brush this mixture evenly over the fish fillets and place them in the baking dish.
Step 3: Prepare the Mediterranean Topping
In a separate bowl, combine the cherry tomatoes, olives, red onion, capers, red pepper flakes, smoked paprika, and half of the fresh parsley. Toss with a drizzle of olive oil to coat.
Step 4: Assemble & Bake
Spread the Mediterranean topping evenly over the fish fillets. Bake for 15-18 minutes, or until the fish is opaque and flakes easily with a fork.
Step 5: Garnish & Serve
Remove from the oven and sprinkle with feta cheese (if using) and the remaining fresh parsley or basil. Serve immediately with extra lemon wedges.
What to Serve with Mediterranean Baked Fish
This dish pairs beautifully with:
🍚 Garlic Lemon Rice – Light and fluffy rice absorbs the Mediterranean flavors.
🥗 Greek Salad – A crisp salad with cucumbers, feta, and olives.
🥖 Warm Pita Bread – Perfect for soaking up the juices.
🥦 Roasted Vegetables – Asparagus, zucchini, or bell peppers complement the dish.
Pro Tips for the Best Mediterranean Baked Fish
✔️ Use Fresh, High-Quality Fish – White fish like cod or halibut works best.
✔️ Don’t Overbake – Check at 15 minutes to avoid dry fish.
✔️ Let the Fish Rest – Allow it to sit for 2-3 minutes before serving for maximum juiciness.
✔️ Try Different Herbs – Dill, thyme, or rosemary add unique Mediterranean flavors.
✔️ Add More Vegetables – Bell peppers, zucchini, or artichokes can be baked along with the fish.
How to Store & Reheat Leftovers
Storing:
- Keep leftovers in an airtight container in the fridge for up to 3 days.
Reheating:
- Oven: Reheat at 325°F (160°C) for 8-10 minutes.
- Stovetop: Gently warm in a pan over low heat with a splash of olive oil.
- Microwave: Heat for 30-40 seconds, but be careful not to overcook.
Freezing:
- Freeze cooked fish for up to 2 months. Thaw in the fridge overnight before reheating.
Frequently Asked Questions (FAQ)
Can I use frozen fish?
Yes! Thaw completely and pat dry before baking.
Can I make this without olives?
Absolutely! Simply leave them out or replace them with artichokes or bell peppers.
What other fish can I use?
Salmon, sea bass, snapper, or trout all work great!
Can I cook this on the stovetop?
Yes! Cook the fish in a skillet over medium heat for 4-5 minutes per side, then top with the Mediterranean mix.
Final Thoughts – Why You NEED to Try This Mediterranean Baked Fish!
This Mediterranean Baked Fish is a light, fresh, and flavorful dish packed with garlic, lemon, tomatoes, and olives. With juicy fish, roasted vegetables, and a burst of Mediterranean spices, it’s a dish that’s both simple and incredibly satisfying.
Try this recipe and let me know what you think! Tag me on Pinterest or Instagram with your baked fish creations—I’d love to see them! 🐟🍋✨
More Mediterranean-Inspired Recipes to Try:
- Crockpot Garlic Parmesan Chicken and Potatoes – A creamy, comforting slow cooker meal!
- Lemon Herb Quinoa Salad – A bright and fresh side dish.
- Homemade Tzatziki Sauce – The perfect dip for fish or pita bread.
Now, grab your favorite white fish and let’s get baking!