Mediterranean Baked Fish: Quick & Flavorful Dinner Delight

Experience the vibrant flavors of Mediterranean Baked Fish, a quick and healthy dinner option perfect for busy weeknights.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 320

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets White Fish (Cod, Haddock, or Tilapia) Substitutes: Salmon or snapper.
2 tablespoons Olive Oil Substitution: Avocado oil can be used.
to taste teaspoon Salt
to taste teaspoon Black Pepper

For the Toppings

1 cup Cherry Tomatoes Adjust quantity for preference.
1/2 cup Kalamata Olives Substitutes: Green or black olives.
3 cloves Garlic Minced.
1 medium Red Onion Sliced.
1 lemon Lemon Slices
1/4 cup Fresh Parsley Used for garnish.

For the Seasoning

1 teaspoon Dried Oregano
1 teaspoon Dried Thyme
1/2 teaspoon Red Pepper Flakes Optional.

Equipment

Baking dish

Method

Step‑by‑Step Instructions

Preheat your oven to 400°F (200°C) and grease a baking dish with olive oil.
Place white fish fillets in the dish, drizzle with olive oil, and season with salt, pepper, oregano, and thyme.
Scatter cherry tomatoes, Kalamata olives, garlic, and red onion over the fish.
Layer lemon slices and sprinkle red pepper flakes if using.
Bake uncovered for 15-20 minutes until fish is opaque and flakes easily with a fork.
Garnish with fresh parsley and serve warm.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 6gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 60mgSodium: 600mgPotassium: 700mgFiber: 2gSugar: 3gVitamin A: 800IUVitamin C: 20mgCalcium: 60mgIron: 2mg

Notes

For best results, monitor cooking times and consider using the freshest ingredients. Customize toppings as desired.

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