The Mediterranean Baked Fish recipe brings with it more than just a nourishing meal—it carries the warmth of sun-drenched coastlines, the rhythm of waves lapping against fishing boats, and the vibrant aroma of open-air markets where herbs, olives, and lemons abound. This dish isn’t just about ingredients; it’s about heritage, memory, and comfort on a plate.

I first learned to make Mediterranean Baked Fish in my grandmother’s summer kitchen, perched above the pebbled shores of a small Greek village. She’d wake before sunrise to select the day’s fish from a local fisherman—cod, halibut, or snapper—gleaming with freshness. She never rushed, never measured. Each sprinkle of oregano, each squeeze of lemon juice, was guided by instinct and love. I remember how the scent of baking garlic and tomatoes would drift through the house, mingling with the salty sea breeze.

This dish is humble, yet elegant. It’s the kind of meal you make when you want to feed both body and soul, when you crave freshness without fuss, and when you want to bring a piece of the Mediterranean home, no matter where you are.

Why You’ll Love This Recipe:

• Mediterranean Comfort: Fresh fish nestled in juicy vegetables and herbs for a naturally healthy dish full of flavor.
• Quick Weeknight Favorite: It’s on the table in under 40 minutes—perfect for busy evenings.
• Elegant Enough for Guests: Simple prep, but a presentation that dazzles.
• Clean, Bright Ingredients: Think lemon zest, olive oil, and colorful bell peppers.
• Customizable: Works beautifully with a variety of white fish and your favorite seasonal vegetables.

INGREDIENTS YOU’LL NEED:

• 1.5 lbs white fish fillets (cod, halibut, tilapia, or snapper)
• 2 tablespoons olive oil
• 1 red onion, sliced thin
• 3 cloves garlic, minced
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/3 cup pitted Kalamata olives, halved
• 1 tablespoon capers (optional but recommended)
• Juice and zest of 1 lemon
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges, for serving

HOW TO MAKE MEDITERRANEAN BAKED FISH:

A Coastal Recipe in Your Own Oven

Step 1: Preheat Your Oven
Set your oven to 400°F (200°C). As the oven warms, you’ll be preparing a dish that promises both comfort and color.

Step 2: Marinate the Mediterranean Mix
In a large bowl, toss together red onion, bell peppers, cherry tomatoes, garlic, olives, and capers. Add the olive oil, dried oregano, paprika, salt, and pepper. Stir gently until everything glistens with oil and seasoning.

Step 3: Assemble the Dish
Spread the seasoned vegetables in a single layer in a greased baking dish. Nestle your fish fillets gently on top of the vegetables. Drizzle lemon juice over the fish, sprinkle with lemon zest, and season the fillets with a light dusting of salt, pepper, and a bit more oregano if desired.

Step 4: Bake Until Perfect
Place the baking dish in the center of the oven. Bake for 20 to 25 minutes, or until the fish flakes easily with a fork and the vegetables are soft and slightly caramelized at the edges.

Step 5: Garnish and Serve
Remove from the oven and finish with freshly chopped parsley. Serve with lemon wedges and enjoy alongside warm crusty bread, rice pilaf, or a cool cucumber salad.

HELPFUL TIPS:

• Don’t Skip the Zest: Lemon zest enhances the brightness without adding acidity.
• Use Skin-On Fillets: If your fish has skin, bake it skin-side down for better texture.
• Make It a One-Pan Meal: Add thin slices of baby potatoes or zucchini under the fish to bake everything together.
• For Extra Depth: Add a few slivers of sun-dried tomato or a handful of marinated artichokes.

DETAILS:

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: Serves 4
• Category: Main Course
• Method: Baked
• Cuisine: Mediterranean
• Diet: Gluten-Free, Dairy-Free, Pescatarian

NOTES:

• This dish is incredibly flexible—try switching out bell peppers for fennel or zucchini depending on the season.
• You can prep the veggies ahead of time to save minutes on a busy evening.

NUTRITIONAL INFORMATION:

Approximate per serving

• Calories: 280
• Protein: 35g
• Fat: 12g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 4g
• Sodium: 450mg

FREQUENTLY ASKED QUESTIONS:

What is a Mediterranean baked fish?
Mediterranean baked fish is a flavorful dish featuring white fish fillets baked with tomatoes, olives, garlic, and fresh herbs like parsley and oregano. It’s a healthy, light, and aromatic meal that captures the essence of coastal Mediterranean cooking, often served with lemon wedges and a side of roasted vegetables or couscous.

How long does it take to bake Mediterranean fish?
Baking Mediterranean fish typically takes about 15 to 20 minutes in a preheated oven at 375°F (190°C). The exact time depends on the thickness of the fish fillets. You’ll know it’s done when the fish flakes easily with a fork and turns opaque throughout.

How do you make a Mediterranean fish fillet?
To make Mediterranean fish fillets, season white fish with salt, pepper, and herbs, then layer with a mix of cherry tomatoes, olives, garlic, and a drizzle of olive oil. Bake at 375°F (190°C) for 15–20 minutes until the fish is cooked through and flaky. Serve with lemon and fresh parsley.

How do you cook oven baked fish?
For oven baked fish, preheat the oven to 375°F (190°C) and lightly oil a baking dish. Season your fish fillets with salt, pepper, and herbs. Add toppings like tomatoes, olives, or capers if desired. Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork.

STORAGE INSTRUCTIONS:

• Refrigerate: Store leftovers in an airtight container up to 2 days.
• Reheat: Gently reheat in the oven at 325°F until warm.
• Freezing Not Recommended: Textures may become mushy when thawed.

Related Recipes:

If you liked this Mediterranean Baked Fish, you’ll definitely enjoy these other cheesy delights:

• Mediterranean Salmon Bowl
• Baked Salmon with Avocado & Feta: A Flavorful, Fresh Dinner
• Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion
• Grilled Lime Salmon with Avocado Mango Salsa and Coconut Rice

CONCLUSION:

This Mediterranean Baked Fish isn’t just a recipe—it’s a portal. It brings the coast to your kitchen, conjuring images of seaside dinners and generations of tradition wrapped in a modern, weeknight-friendly package. Let each bite remind you that fresh, flavorful cooking doesn’t have to be complicated—just thoughtful.

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