Mediterranean Baked White Fish

Why You’ll Love This Recipe

This dish offers a delicious combination of tender white fish with a Mediterranean flair. The juicy tomatoes and briny olives balance the richness of the fish, while garlic, oregano, and thyme infuse every bite with aromatic flavor. It’s quick to make, healthy, and bursting with fresh, Mediterranean ingredients. Serve it alongside a grain like couscous or lemon rice, and you’ve got a complete meal in less than 30 minutes.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 ½ lb white fish fillet (such as cod or halibut, about 1 to 1 ½ inches thick)

Kosher salt and ground black pepper, to taste

Extra virgin olive oil

Juice of ½ lemon (more for later)

8 ounces cherry tomatoes, halved

3 ounces pitted olives, halved (use a combination of Kalamata and green olives)

3 tablespoons minced red onion

4 to 5 garlic cloves, minced

1 tablespoon fresh thyme leaves

2 teaspoons dried oregano

Directions

1. Preheat the Oven:

Heat the oven to 425°F (220°C).

2. Prepare the Fish:

Pat the fish fillets dry and season both sides with kosher salt and freshly ground black pepper. Brush a 9½ x 13-inch baking dish with a little extra virgin olive oil and place the fish fillets in the dish. Squeeze the juice of ½ lemon over the fish.

3. Make the Tomato and Olive Mixture:

In a medium mixing bowl, combine the halved cherry tomatoes, olives, minced red onion, garlic, fresh thyme, dried oregano, and a small pinch of salt and pepper. Drizzle about 3 tablespoons of extra virgin olive oil over the mixture and toss to combine.

4. Assemble the Dish:

Pour the tomato and olive mixture evenly over the fish fillets.

5. Bake the Fish:

Bake in the preheated oven for 15 to 20 minutes, depending on the thickness of your fish. Start checking the fish around the 15-minute mark. To check for doneness, gently insert a fork into the thickest part of the fish and twist. It’s done when it flakes easily.

6. Serve:

Remove the dish from the oven and serve immediately, drizzling with more lemon juice if desired. Pair with lemon rice, couscous, or your favorite grain, and enjoy!

Servings and Timing

Servings: 6 servings

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Variations

Other Fish: You can use other firm white fish like tilapia, snapper, or sea bass in place of cod or halibut.

Add Veggies: Add zucchini or bell peppers to the tomato and olive mixture for extra veggies.

Spice it Up: If you like a little heat, sprinkle red pepper flakes over the fish before baking or add a diced jalapeño to the tomato and olive mixture.

Storage/Reheating

Storage: Leftovers can be stored in an airtight container in the fridge for up to 2 days.

Reheating: To reheat, place the fish in a baking dish and warm it in the oven at 350°F for 10-15 minutes until heated through.

Nutrition

Calories: 128.3 kcal

Carbohydrates: 3.9 g

Protein: 21 g

Fat: 3 g (Saturated Fat: 0.5 g)

Cholesterol: 48.8 mg

Sodium: 286.8 mg

Potassium: 587.5 mg

Fiber: 1.3 g

Vitamin A: 353 IU

Vitamin C: 12.6 mg

Calcium: 49.8 mg

Iron: 1.2 mg

FAQs

Can I make this with frozen fish?

Yes, you can use frozen fish fillets. Just be sure to thaw them completely before preparing the recipe.

What can I serve with this dish?

This Mediterranean baked white fish pairs beautifully with a variety of sides like couscous, rice, or a fresh green salad.

Can I make this recipe ahead of time?

While the fish is best served fresh, you can prepare the tomato and olive mixture in advance and store it in the fridge for up to 1 day before baking.

Can I add other herbs to the fish?

Absolutely! Feel free to experiment with herbs like rosemary or basil to add a personal touch.

Conclusion

This Mediterranean Baked White Fish is a simple, flavorful, and healthy dinner that takes minimal time to prepare but delivers big on taste. With vibrant tomatoes, olives, and aromatic herbs, it’s a dish that’s perfect for busy weeknights or any special gathering. It’s light, yet satisfying, and full of fresh Mediterranean flavors that will transport you straight to the coast!

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