Description
This Mediterranean Baked Fish recipe features tender white fish fillets cooked in a vibrant mix of cherry tomatoes, kalamata olives, capers, and aromatic herbs. Infused with zesty lemon and a touch of spice, this healthy, flavorful dish is easy to prepare and perfect for a light, wholesome meal.
Ingredients
Scale
Fish and Seasoning
- 4 white fish fillets (such as cod or halibut), about 6 oz each
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
Vegetables and Garnish
- 1 lemon, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 1/4 cup capers, drained
- 1 clove garlic, minced
- Fresh parsley, chopped, for garnish
Instructions
- Preheat the oven: Preheat your oven to 400°F (200°C) to ensure it’s ready for baking the fish.
- Prepare the baking dish: Lightly grease a large baking dish with olive oil to prevent the fish from sticking and to add extra flavor.
- Arrange the fish fillets: Place the white fish fillets in a single layer inside the prepared baking dish for even cooking.
- Oil and season the fish: Drizzle 2 tablespoons of olive oil evenly over the fillets, then season with salt, pepper, dried oregano, dried thyme, and red pepper flakes to enhance the flavors.
- Add lemon slices: Arrange thin lemon slices over and around the fish to infuse a fresh citrus aroma and brighten the dish.
- Top with vegetables and aromatics: Evenly scatter cherry tomatoes, kalamata olives, capers, and minced garlic on and around the fish to add Mediterranean flavors and texture.
- Cover and bake: Cover the baking dish with aluminum foil to retain moisture, then bake in the preheated oven for about 15-20 minutes until the fish flakes easily when tested with a fork.
- Finish and garnish: Remove the dish from the oven, discard the foil, and sprinkle fresh chopped parsley over the top for a burst of color and freshness.
- Serve: Serve the Mediterranean baked fish hot with a side such as rice, quinoa, or a fresh salad to make a complete meal.
Notes
- Choose firm white fish fillets like cod or halibut for best texture and flavor.
- Ensure lemon slices are thinly cut to release their juices evenly during baking.
- If you prefer less spice, reduce or omit the red pepper flakes.
- This dish pairs well with light, fresh sides such as couscous, steamed vegetables, or a green salad.
- Leftovers can be refrigerated and enjoyed within 2 days for optimal freshness.