Description
A flavorful and healthy Mediterranean Baked Fish recipe featuring tender white fish fillets baked with olive oil, lemon, garlic, cherry tomatoes, Kalamata olives, red onion, capers, and fresh parsley. Perfect for a quick, nutritious dinner that pairs beautifully with crusty bread, rice, or salad.
Ingredients
Scale
Fish and Marinade
- 4 white fish fillets (such as cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 3 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and black pepper to taste
Vegetables and Garnishes
- 1 cup cherry tomatoes (halved)
- 1/2 cup Kalamata olives (pitted and sliced)
- 1/4 cup red onion (thinly sliced)
- 2 tablespoons capers (drained)
- 1/4 cup chopped fresh parsley
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) and lightly grease a baking dish large enough to fit the fish fillets in a single layer.
- Prepare Marinade: In a small bowl, whisk together the olive oil, lemon zest and juice, minced garlic, dried oregano, paprika, salt, and black pepper until well combined.
- Assemble Dish: Place the fish fillets evenly spaced in the baking dish. Spoon the olive oil marinade evenly over the fish, ensuring each fillet is well coated.
- Add Vegetables and Olives: Scatter the halved cherry tomatoes, sliced Kalamata olives, thinly sliced red onion, and drained capers around and on top of the fish for vibrant flavor and texture.
- Bake the Fish: Place the dish in the preheated oven and bake for 15–18 minutes, or until the fish flakes easily with a fork and is opaque throughout, signaling that it is fully cooked.
- Garnish and Serve: Remove the baked fish from the oven and sprinkle the chopped fresh parsley on top. Serve the Mediterranean Baked Fish hot alongside crusty bread, rice, or a light salad for a complete meal.
Notes
- You can use any firm white fish such as cod, halibut, or tilapia for this recipe.
- Add sliced zucchini or bell peppers for extra vegetables and color.
- This dish pairs exceptionally well with couscous or quinoa for a wholesome meal.
- Adjust seasoning to taste, especially salt, considering the saltiness of capers and olives.
