Description
A light and flavorful Mediterranean baked fish dish featuring tender white fish, juicy cherry tomatoes, briny olives, and fresh herbs all roasted together in one pan. Bright lemon and olive oil create a simple, wholesome meal that is both satisfying and easy to prepare.
Ingredients
1 pound white fish (cod, haddock, or tilapia)
2 tablespoons olive oil
2 cups cherry tomatoes
1/2 cup Kalamata olives
3 cloves garlic, minced
1 medium red onion, thinly sliced
1 medium lemon, sliced
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon oregano
1 teaspoon thyme
1/2 teaspoon red pepper flakes
1/4 cup fresh parsley, chopped
Instructions
- Preheat the oven to 400°F (200°C). Lightly grease a baking dish with about 1 tablespoon of the olive oil.
- Arrange the fish fillets in the baking dish and drizzle them with the remaining olive oil.
- Season the fish evenly with salt, black pepper, oregano, and thyme.
- Scatter the cherry tomatoes, Kalamata olives, minced garlic, and sliced red onion around and over the fish.
- Place lemon slices on top and sprinkle red pepper flakes for a mild heat.
- Bake uncovered for 15–20 minutes, or until the fish becomes opaque and flakes easily with a fork.
- Remove from the oven and sprinkle freshly chopped parsley over the dish before serving.
Notes
You can substitute cod, haddock, tilapia, halibut, or sea bass depending on availability.
Add extra vegetables such as zucchini, bell peppers, or artichoke hearts for more variety.
For extra flavor, crumble feta cheese over the dish just before serving.
Serve with couscous, rice, quinoa, roasted potatoes, or crusty bread to soak up the juices.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat gently in a 300°F (150°C) oven for about 10 minutes or microwave in short intervals until warmed through.
If using frozen fish, thaw completely and pat dry before baking to avoid excess moisture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Bake
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 720 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 36 g
- Cholesterol: 70 mg
