Mediterranean cuisine is known for its fresh ingredients, bold flavors, and health benefits. One dish that perfectly embodies these qualities is Mediterranean baked fish.
Packed with herbs, tomatoes, olive oil, and a hint of citrus, this dish is not only delicious but also incredibly easy to prepare. Whether you’re looking for a nutritious weeknight dinner or an impressive meal for guests, this recipe delivers both taste and simplicity.
Ingredients for Mediterranean Baked Fish
Here’s everything you’ll need to create this vibrant dish. Each ingredient plays a key role in delivering that authentic Mediterranean flavor.
- 2 pounds of white fish fillets (like cod or halibut): Fresh fish works best for absorbing the flavors.
- 2 tablespoons olive oil: Adds richness and helps the seasonings stick.
- 3 cloves garlic, minced: Fresh garlic gives a bold, aromatic kick.
- 1 teaspoon dried oregano: A classic Mediterranean herb for earthy flavor.
- 1 teaspoon dried thyme: Enhances the savory notes.
- 1 teaspoon paprika: Adds a subtle smokiness.
- Salt and black pepper to taste: Balances and enhances all the flavors.
- 1 cup cherry tomatoes, halved: Juicy and slightly sweet, they roast beautifully.
- 1/2 cup black olives, pitted and sliced: Brings a salty, briny touch.
- 1/2 cup red onion, thinly sliced: Adds a mild, sweet sharpness.
- 1 lemon, sliced: For that fresh, citrusy aroma.
- 1/4 cup fresh parsley, chopped: A bright, fresh garnish.
- 1/2 teaspoon red pepper flakes (optional): For a hint of heat.
Note: Serves 4 generously. Adjust quantities for smaller or larger servings.
Variations
Want to customize this recipe? Here are some easy swaps and add-ins:
- Dairy-free: Skip the feta cheese if you’re adding it as a topping.
- Sugar-free: This recipe is naturally sugar-free, so no changes needed!
- Flavor boost: Add capers or sun-dried tomatoes for extra tang.
- Fish options: Try salmon or trout for a richer flavor. If you’re a salmon lover, try this indulgent smoked salmon pasta that’s equally packed with Mediterranean vibes.
Cooking Time
Here’s how much time you’ll need to prepare this dish:
- Prep Time: 15 minutes
- Cooking Time: 25 minutes
- Total Time: 40 minutes
Perfect for a quick yet impressive meal!
Equipment You Need
Having the right tools makes this recipe a breeze:
- Baking dish: To hold the fish and toppings while baking.
- Sharp knife: For slicing vegetables and filleting fish.
- Cutting board: A sturdy surface for prepping ingredients.
- Citrus juicer: To extract fresh lemon juice effortlessly.
- Measuring spoons: For precise seasoning.
- Aluminum foil or parchment paper: Prevents sticking and makes cleanup easy.
- Mixing bowl: For tossing ingredients before layering them.
How to Make Mediterranean Baked Fish?
This recipe is as simple as it is delicious. Let’s dive into the steps!
Preheat the Oven
Start by preheating your oven to 375°F (190°C). This ensures the fish cooks evenly and stays moist.
Prepare the Fish
Pat the fish fillets dry with a paper towel. This step helps the seasonings stick better. Rub each fillet lightly with olive oil, making sure it’s evenly coated.
Season the Fish
In a small bowl, mix the minced garlic, oregano, thyme, paprika, salt, and black pepper. Sprinkle this mixture generously over the fillets, pressing it gently into the fish for maximum flavor.
Arrange the Ingredients
Place the seasoned fillets in a baking dish. Scatter the cherry tomatoes, black olives, and red onion slices around the fish. Lay lemon slices on top of the fillets for a burst of citrusy aroma.
Bake the Fish
Cover the dish with aluminum foil and bake for 20-25 minutes. The fish should be opaque and flake easily with a fork when done.
Garnish and Serve
Once out of the oven, sprinkle fresh parsley over the dish. Let the fish rest for a couple of minutes before serving.
Additional Tips for Making This Recipe Better
Here are some personal tips to make this dish even more amazing:
- Use fresh herbs whenever possible—they make a world of difference.
- Let the fish marinate with the seasonings for 15-30 minutes before baking.
- Check for doneness at the 20-minute mark to avoid overcooking.
- Add a sprinkle of crumbled feta cheese for a creamy, tangy twist.
How to Serve Mediterranean Baked Fish?
Presentation is key! Here are some serving ideas:
- Pair it with rice pilaf to soak up the flavorful juices.
- Serve alongside roasted vegetables like zucchini or eggplant for a complete Mediterranean vibe.
- Add a Greek salad for a refreshing, crunchy side.
- Don’t forget some crusty bread to mop up the delicious sauce! If you love seafood-forward meals, you can also enjoy similar dishes like smoked salmon dip for an easy appetizer option.
Nutritional Information
This dish is as healthy as it is tasty! Here’s a quick breakdown:
- Calories: Approximately 250 per serving
- Protein: 30g
- Carbohydrates: 8g
- Fat: 10g
Make Ahead and Storage
Here’s how to store and enjoy leftovers:
- Refrigeration: Store in an airtight container for up to 2 days.
- Freezing: While possible, freezing may slightly alter the texture. Best enjoyed fresh.
- Reheating: Warm in a 300°F oven for about 10 minutes to retain moisture.
Why You’ll Love This Recipe?
This Mediterranean baked fish is a winner for so many reasons:
- Quick and easy: Perfect for busy weeknights.
- Healthy and nutritious: Packed with protein and Omega-3s.
- Customizable: Easily adapt to dietary preferences.
- Bursting with flavor: A perfect balance of savory, tangy, and aromatic.
- Impressive yet simple: Great for entertaining guests.
FAQs
Q: What ingredient enhances baked fish when served?
Fresh lemon slices or a drizzle of lemon juice really elevates the flavor. You can also top it with chopped fresh herbs like parsley or a crumble of feta for a burst of brightness and richness.
Q: How to flavor baked fish?
Use a mix of herbs and spices like oregano, thyme, garlic, paprika, salt, and pepper. Olive oil helps bind these flavors, and additions like olives, tomatoes, and lemon bring a Mediterranean flair.
Q: What to serve with baked Mediterranean fish?
Ideal sides include rice pilaf, quinoa, roasted Mediterranean vegetables, crusty bread, or a refreshing Greek salad.
Q: What is a popular Mediterranean fish?
Cod, sea bass, halibut, and branzino are widely used in Mediterranean cuisine for their mild flavors and firm textures, perfect for baking or grilling.
Mediterranean Baked Fish Recipe
Ingredients
Method
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Fish: Pat the fish dry and rub both sides lightly with olive oil.
- Season the Fish: In a small bowl, mix garlic, oregano, thyme, paprika, salt, and pepper. Rub this mixture onto both sides of the fish.
- Arrange in Baking Dish: Place seasoned fillets in a baking dish. Surround with cherry tomatoes, olives, and red onion slices. Lay lemon slices on top of the fish.
- Bake: Cover with foil and bake for 20–25 minutes, or until the fish flakes easily with a fork.
- Garnish and Serve: Remove from oven, sprinkle with fresh parsley, and let rest a couple of minutes before serving.
Notes
- Use Fresh Herbs: Fresh parsley and oregano can add extra vibrance to the dish.
- Marinate First: Let fish sit with seasoning for 15–30 minutes before baking for deeper flavor.
- Don’t Overbake: Check doneness at the 20-minute mark to avoid dry fish.
- Add Feta (Optional): Crumbled feta cheese adds a creamy, salty touch.
- Flavor Boost: Capers or sun-dried tomatoes are great add-ins for tang.
