Mediterranean Baked Fish with Tomatoes and Olives: A Flavorful, Healthy Delight

Looking for a dinner that’s light, healthy, and bursting with Mediterranean flavors? This Mediterranean Baked Fish is the perfect answer. Juicy cherry tomatoes, briny olives, and tender white fish come together in a dish that feels fancy but is effortless to make. Whether you’re cooking for family or a quiet night in, this dish will bring a little coastal sunshine to your table.

Why You’ll Love This Mediterranean Baked Fish

• Healthy & Flavorful: Packed with heart-healthy ingredients like olive oil, fresh herbs, and omega-rich fish.
• Fast & Easy: Ready in just 25 minutes—because weeknight dinners shouldn’t be a hassle.
• Minimal Cleanup: Everything bakes in one dish. Less time washing, more time enjoying!

Ingredients You’ll Need:

• 4 white fish fillets (cod, halibut, or sea bass)
• 1 ½ cups cherry tomatoes, halved
• ½ cup Kalamata or green olives, pitted and sliced
• 1 small red onion, thinly sliced
• 3 garlic cloves, minced
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp dried oregano
• ½ tsp red pepper flakes (optional)
• Salt and black pepper, to taste
• Fresh parsley or basil, for garnish
• Lemon wedges, for serving

How to Make Mediterranean Baked Fish:

1. Preheat & Prep: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
2. Season the Fish: Pat the fillets dry with a paper towel and season with salt, pepper, and lemon juice.
3. Make the Topping: In a bowl, combine cherry tomatoes, olives, red onion, garlic, olive oil, oregano, and red pepper flakes. Toss well.
4. Assemble: Place the seasoned fish in the baking dish. Spoon the tomato-olive mixture evenly over the fillets.
5. Bake: Bake for 15-18 minutes, or until the fish flakes easily with a fork.
6. Garnish & Serve: Sprinkle with fresh parsley or basil and serve with lemon wedges.

Pro Tips for the Best Baked Fish:

• Use Fresh Fish: The key to a truly delicious Mediterranean baked fish is starting with the freshest fillets you can find. Opt for fish that is firm to the touch, has a mild, clean scent (like the ocean, not fishy), and appears slightly translucent rather than dull or dry. If buying fresh isn’t an option, high-quality frozen fillets work too—just be sure to thaw them properly and pat them dry before baking.
• Don’t Overbake: White fish is delicate and cooks much faster than you think! To prevent it from drying out, start checking for doneness around the 15-minute mark. The fish should be opaque and flake easily with a fork. If you’re using thinner fillets, they may be ready even sooner, so keep an eye on them.
• Extra Flavor Boost: Want to take this dish to the next level? Add a splash of dry white wine, such as Sauvignon Blanc or Pinot Grigio, before baking to enhance the natural flavors of the fish. For a creamy, tangy twist, sprinkle some crumbled feta cheese on top in the last five minutes of baking. These little upgrades make the dish feel even more indulgent while keeping it light and healthy.

FAQs:

This Healthy White Fish Recipe is light yet satisfying, making it a go-to for busy nights when you still want something delicious. Serve it with crusty bread, a simple salad, or some roasted veggies, and you’ve got a meal that’s both elegant and effortless.