Mediterranean Baked Fish – Light, Flavorful & Healthy! 🐟🍋
This Mediterranean Baked Fish is a vibrant and healthy dish, packed with fresh herbs, juicy cherry tomatoes, and tangy Kalamata olives. A perfect 30-minute meal that’s both nutritious and incredibly flavorful!
📋 Ingredients
For the Fish:
✔ 4 white fish fillets (cod, tilapia, or sea bass)
✔ 2 tbsp olive oil
✔ 3 garlic cloves, minced
✔ 1 cup cherry tomatoes, halved
✔ ½ cup Kalamata olives, sliced
✔ ½ red onion, thinly sliced
✔ ¼ cup fresh parsley, chopped
For the Seasoning:
✔ 1 tsp dried oregano
✔ ½ tsp paprika
✔ Juice of 1 lemon
✔ Zest of 1 lemon
✔ Salt & black pepper to taste
👩🍳 Instructions
1️⃣ Preheat the Oven
- Set your oven to 375°F (190°C).
- Lightly coat a baking dish with olive oil.
2️⃣ Season the Fish
- Pat the fish fillets dry with paper towels.
- Arrange them in the greased baking dish.
- Season both sides with salt and black pepper.
3️⃣ Prepare the Marinade
- In a small bowl, whisk together:
- Olive oil
- Minced garlic
- Oregano
- Paprika
- Lemon zest & juice
- Drizzle this mixture evenly over the fish fillets.
4️⃣ Add the Toppings
- Scatter cherry tomatoes, sliced olives, and red onion around the fish.
5️⃣ Bake the Fish
- Bake for 15–20 minutes, or until the fish is opaque and flakes easily with a fork.
6️⃣ Garnish & Serve
- Sprinkle fresh parsley over the fish before serving.
- Serve warm with crusty bread, steamed rice, or roasted vegetables.
💡 Tips for the Best Mediterranean Fish
✔ For extra flavor, add a few capers or sprinkle feta cheese before baking.
✔ Want a crispy top? Broil for the last 2–3 minutes.
✔ Pair it with a fresh arugula salad with olive oil & lemon dressing.
⏱ Time & Nutrition
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Calories: ~240 kcal per serving
- Servings: 4
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