Mediterranean Baked White Fish (Easy Recipe)

Buckle up for safety folks because I’ve got a recipe for you today that’s super easy, healthy, and absolutely to die for. Mediterranean Baked White Fish. 

If you’re looking for a quick dinner that feels fancy but doesn’t take much effort, this one’s a winner.

It’s packed with fresh, vibrant flavors that will make you feel like you’re dining on the coast of the Mediterranean. When in reality, you’re just at home in your kitchen. 

If you love Mediterranean recipes you may also want to try my Greek Layer Dip or my Keto Greek Salad Recipe.

WHY YOU’LL LOVE THIS MEDITERRANEAN-STYLE BAKED WHITE FISH

You’ll love this Mediterranean fish recipe because it’s incredibly easy to make, yet delivers restaurant-quality flavor. The combination of tender, flaky white fish with bright lemon, savory garlic, and fresh herbs creates a dish that’s both light and satisfying. 

It’s a healthy, nutritious option that doesn’t sacrifice taste, making it perfect for a busy weeknight or a special occasion. Plus, it’s versatile—pair it with your favorite sides for a complete meal. 

I promise it will feel like a trip to the Mediterranean without leaving your kitchen.

SIMPLE INGREDIENTS YOU NEED FOR THIS MEDITERRANEAN DISH

You will need the following ingredients listed below to make this white fish recipe (the exact measurements, nutrient information and full recipe instructions are in the printable recipe card at the bottom of this post):

• White fish fillet (like cod filets, haddock, halibut or sea bass)
• Red onions
• Artichoke hearts
• Cherry tomatoes
• Kalamata olives – can also use green olives or black olives
• Capers
• Garlic cloves
• Extra virgin olive oil
• 1 lemon or fresh lemon juice
• Dried oregano
• Dried thyme
• Kosher salt and black pepper
• Fresh herbs like fresh parsley, fresh basil, fresh thyme leaves, etc.
• Optional – brown rice, feta cheese, cauliflower rice, lemon slices, red wine vinegar, etc.

HOW TO MAKE

1. First, preheat your oven to 400 degrees F. While that’s heating up, slice up your red onion, artichokes hearts, halve those cherry tomatoes and olives, and mince garlic.
2. Place your fish fillets on a large baking sheet lined with parchment paper or in a shallow baking dish. Drizzle them with olive oil and lemon juice, then sprinkle with salt, pepper, oregano, and thyme. Rub the seasonings into the fish gently, making sure each fillet is well coated.
3. Now, scatter the red onion, cherry tomatoes, olives, and capers all around the fish. Toss the minced garlic on top, too. 
4. Pop the baking sheet or dish into the oven and bake for about 15-20 minutes, depending on the thickness of your fish. You’ll know it’s done when the fish is opaque and flakes easily with a fork. The tomatoes should be soft, and the onions slightly caramelized.
5. Once your fish is done, take it out of the oven and sprinkle some fresh herbs on top for a pop of color and extra flavor. Serve it up with some crusty bread, a side of couscous, or even a simple salad. It’s light, flavorful, and satisfying.

TIPS AND TRICKS FOR BEST RESULTS

• Choose Fresh Fish: For the best flavor and texture, use fresh white fish fillets like cod, haddock, or halibut. If using frozen fish, make sure to thaw it completely before baking.
• Season Generously: Don’t skimp on the seasoning! The olive oil, salt, pepper, garlic, and herbs are key to infusing the fish with Mediterranean flavor.
• Use a Hot Oven: Preheat your oven to 400°F (200°C) before baking. This high heat helps the fish cook quickly while keeping it moist and tender.
• Evenly Slice Vegetables: Slice the red onion and cherry tomatoes evenly so they cook at the same rate, ensuring all the veggies are perfectly tender when the fish is done.
• Check for Doneness: Fish is done when it flakes easily with a fork and is opaque throughout. Be careful not to overcook, as this can dry out the fish.
• Customize Your Veggies: Feel free to add other vegetables like zucchini, bell peppers, or artichoke hearts to make the dish even more colorful and flavorful.
• Serve Immediately: This dish is best enjoyed right out of the oven while the fish is hot and the vegetables are still juicy.
• Garnish with Fresh Herbs: A sprinkle of fresh parsley or basil adds a burst of color and flavor just before serving.

STORING THE LEFTOVER MEDITERRANEAN FISH DINNER

• Cool Completely: Let the fish and vegetables cool to room temperature before storing to prevent condensation and sogginess.
• Airtight Container: Transfer the fish and vegetables to an airtight container. This will help maintain their freshness and prevent the fish from absorbing other odors in the fridge.
• Refrigerate Promptly: Store the container in the refrigerator within two hours of cooking. Leftovers will stay fresh for up to 2-3 days.
• Reheat Gently: To reheat, place the fish and vegetables in an oven-safe dish, cover with foil, and warm in a preheated oven at 350°F (175°C) for about 10-15 minutes. You can also reheat in the microwave, but be careful not to overcook, as this can make the fish dry.

FAQS

WHAT TYPE OF FISH WORKS BEST FOR THIS RECIPE?

Mild white fish like cod, haddock, or halibut are great choices for this Mediterranean baked fish recipe. They have flaky flesh that absorbs the bright Mediterranean flavors beautifully.

CAN I ADD LEMON ZEST TO THIS DISH?

Absolutely! Adding lemon zest enhances the bright Mediterranean flavors and gives the dish an extra zesty kick.

IS MEDITERRANEAN CUISINE A PART OF A HEALTHY MEAL PLAN?

Yes, this recipe is packed with fresh vegetables, lean fish, and heart-healthy olive oil, making it a great option for those following a Mediterranean diet.

WHAT ARE THE HEALTH BENEFITS OF THIS DISH?

This Mediterranean baked fish recipe is rich in omega-3 fatty acids from the fish, antioxidants from the vegetables, and healthy fats from olive oil, all contributing to heart health and overall well-being.

CAN I USE FROZEN FISH FOR THIS DELICIOUS MEAL?

Absolutely! Just make sure to thaw it completely before baking.

Other High Protein Easy Dinner Ideas You May Like To Try!

• Easy Ground Turkey Enchiladas
• Easy Cajun Shrimp Tacos With Cilantro Lime Sauce
• Crispy Rice Sushi With Spicy Tuna
• Healthy Chicken Salad
• High Protein Chicken Caesar Salad Pizza
• Healthy High Protein Hamburger Helper
• The Best Fish Tacos
• Stuffed Peppers In The Air Fryer
• Spicy Salmon Sushi Bowl Recipe
• Thai Red Curry With Tofu

IF YOU TRIED THIS SIMPLE RECIPE PLEASE LEAVE A COMMENT AND STAR RATING. I LOOK FORWARD TO SEEING YOUR CREATIONS! YOU CAN PIN THIS EASY RECIPE ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING @basicswithbails and #basicswithbails