Description
This Mediterranean Baked Fish recipe is a flavorful and healthy dish that features white fish fillets baked with a medley of Mediterranean ingredients. The fish is tender, flaky, and bursting with vibrant flavors from olives, tomatoes, and feta cheese.
Ingredients
Scale
For the Fish:
- 4 white fish fillets (such as cod, halibut, or tilapia, about 6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 garlic cloves, minced
For Topping:
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 1/4 red onion, thinly sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- lemon wedges for serving
Instructions
- Preheat the Oven: Preheat the oven to 400°F (200°C) and lightly grease a baking dish.
- Prepare the Fish: Pat the fish fillets dry and place them in the dish.
- Mix the Seasonings: In a small bowl, whisk together olive oil, lemon juice, oregano, paprika, salt, pepper, and garlic. Pour over the fish.
- Add Toppings: Scatter tomatoes, olives, and red onion around and over the fillets.
- Bake: Bake for 15–18 minutes until fish flakes easily.
- Finish: Sprinkle with feta cheese and parsley. Serve with lemon wedges.
Notes
- This dish pairs well with couscous, quinoa, or a simple green salad.
- Use any firm white fish you prefer.
- For added flavor, marinate the fish in the olive oil mixture for 30 minutes before baking.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 280
- Sugar: 2 g
- Sodium: 500 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 75 mg
