Description
This Mediterranean Baked Fish is packed with garlic, tomatoes, olives, and lemon. A healthy, easy, and flavorful seafood dish ready in 30 mins!
Ingredients
Scale
For the Fish:
- 4 fillets white fish (cod, halibut, sea bass, or snapper)
- 3 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon red pepper flakes (optional for heat)
- Juice of 1 lemon
For the Mediterranean Topping:
- 1 ½ cups cherry tomatoes, halved
- ½ cup Kalamata olives, sliced
- ¼ cup capers
- ¼ cup red onion, thinly sliced
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1 tablespoon balsamic vinegar
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil or line it with parchment paper.
Step 2: Season the Fish
- Pat the fish fillets dry with a paper towel.
- Rub each fillet with olive oil, minced garlic, salt, pepper, oregano, paprika, and red pepper flakes.
- Drizzle with fresh lemon juice and let rest while preparing the toppings.
Step 3: Prepare the Mediterranean Topping
- In a bowl, combine cherry tomatoes, olives, capers, red onion, thyme, and basil.
- Drizzle with balsamic vinegar and toss gently to mix.
Step 4: Assemble the Dish
- Place the seasoned fish fillets in the prepared baking dish.
- Spoon the Mediterranean topping mixture evenly over the fillets.
- Drizzle with a little extra olive oil for extra richness.
Step 5: Bake the Fish
- Bake uncovered for 12-15 minutes, or until the fish is flaky and opaque.
- If you prefer a slightly crispier top, broil for the last 2 minutes.
Step 6: Garnish and Serve
- Remove from the oven and garnish with fresh parsley.
- Serve hot with a side of crusty bread, rice, or roasted vegetables.
Notes
- Use Fresh Fish: Fresh fish should have a mild scent; avoid strong “fishy” odors.
- Don’t Overbake: Fish cooks quickly—remove it from the oven as soon as it flakes easily with a fork.
- Marinate for More Flavor: Let the fish sit in olive oil, garlic, and spices for 10-15 minutes before baking.
- Add a Crunchy Element: Sprinkle toasted pine nuts or breadcrumbs before baking for extra texture.
- Pair with a Side Dish: Serve with quinoa, couscous, or a fresh Greek salad.
- Prep Time: 10minutes
- Cook Time: 12-15 minutes