Mediterranean Baked Fish – A Zesty One-Pan Wonder Bursting with Freshness
This Mediterranean Baked Fish recipe is a celebration of vibrant flavors and healthy ingredients. It’s the kind of dish that feels gourmet but is easy enough for any night of the week. Juicy cherry tomatoes, briny olives, fresh herbs, and a drizzle of lemony sauce elevate simple white fish into a stunning meal.
Ingredients
• For the Fish:
- • 4 white fish fillets (such as cod, sea bass, or halibut)
- • 2 tablespoons olive oil
- • 2 cloves garlic, minced
- • 1 teaspoon dried oregano
- • 1 teaspoon paprika
- • ½ teaspoon red pepper flakes (optional, for a touch of heat)
- • Salt and freshly ground black pepper, to taste
• For the Vegetables:
- • 1 zucchini, sliced into half-moons
- • 1 red onion, thinly sliced
- • 1 cup cherry tomatoes, halved
- • ½ cup kalamata olives, pitted (optional for added depth)
- • 1 small lemon, thinly sliced into rounds
• For the Lemon-Mustard Sauce:
- • 3 tablespoons extra virgin olive oil
- • Juice of 1 lemon
- • ½ teaspoon Dijon mustard
- • ½ teaspoon honey (or maple syrup for a refined sugar-free option)
- • ½ teaspoon salt
- • ¼ teaspoon black pepper
• For Garnish:
- • Fresh parsley or dill, chopped
- • Extra lemon wedges for serving
Instructions
- Preheat & Prep:
- Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or tray with olive oil or line with parchment paper for easier cleanup.
- Season the Fish:
- Pat the fish fillets dry using paper towels.
- In a small bowl, mix olive oil, minced garlic, oregano, paprika, red pepper flakes, salt, and black pepper.
- Rub this mixture over both sides of each fillet to evenly coat.
- Prepare the Vegetable Base:
- Spread zucchini, red onion, cherry tomatoes, and olives evenly in the bottom of the baking dish.
- Gently nestle the seasoned fish fillets among the vegetables.
- Top each fillet with two or three slices of lemon for extra flavor and presentation.
- Mix and Drizzle the Sauce:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
- Pour the sauce evenly over the fish and vegetables.
- Bake:
- Place the baking dish in the preheated oven.
- Bake uncovered for 18–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
- If using thinner fish fillets like tilapia, begin checking around 15 minutes to prevent overcooking.
- Garnish and Serve:
- Once baked, remove from the oven.
- Sprinkle with fresh chopped parsley or dill.
- Serve hot with lemon wedges for added brightness.
Serving Suggestions
- Grains: Serve with fluffy couscous, steamed basmati rice, or lemony quinoa.
- Bread: Warm whole grain or pita bread is great to soak up the juices.
- Salad: Pair with a Greek salad or cucumber-yogurt dip for a light side.
Variations & Tips
- Types of Fish: Any firm white fish works well—try haddock, snapper, sole, or even salmon.
- Vegetable Add-ins:
- Bell peppers (red, yellow, orange) for color and crunch.
- Artichoke hearts or asparagus for Mediterranean flair.
- Baby spinach stirred in during the last 5 minutes of baking.
- Make It a Meal: Add a can of drained chickpeas or cubed boiled potatoes to the veggie mix for extra heartiness.
- Low-Carb Option: Serve with cauliflower rice or steamed green beans.
- Herb Substitutions: Fresh thyme, basil, or mint also pair beautifully with this dish.
- No Oven? This recipe can be adapted for stovetop by lightly sautéing the vegetables and fish, then simmering with the sauce in a covered skillet.
Storage & Reheating
- Storage: Keep leftovers in an airtight container in the fridge for up to 2 days.
- Reheating: Reheat gently in a covered skillet over low heat or in the oven at 300°F (150°C) until warmed through. Avoid microwaving fish to preserve texture.
Conclusion
This Mediterranean Baked Fish is more than a healthy dish—it’s a balanced, beautiful, and flavor-packed meal that brings the essence of coastal cuisine straight to your kitchen. Whether you’re serving it for family dinner or impressing guests, it’s a recipe that always delivers comfort and elegance with minimal effort. Light, satisfying, and incredibly customizable—this dish is a keeper.