Go Back
–+ servings
Easy Baked Mediterranean Fish

Easy Baked Mediterranean Fish

Discover how to make Easy Baked Mediterranean Fish with fresh herbs and zesty flavors. Perfect for a healthy, quick, and delicious meal tonight!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 filets fish (cod, tilapia, halibut)
  • 6 branches thyme, finely chopped
  • 3 branches rosemary, finely chopped
  • 1 tsp dried oregano
  • 2 tsp parsley (fresh or dried)
  • 4 cloves garlic, thinly sliced
  • 1 tsp fresh basil (optional)
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tbsp mild chili sauce
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup olive oil
  • 1 cup cherry tomatoes
  • 1/2 cup pitted olives
  • 1 medium onion, diced
  • 1 zucchini, diced zucchini

Equipment

  • Sharp knife
  • Cutting board
  • Mixing bowls
  • Measuring spoons
  • Baking dish

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Gather and chop veggies into bite-sized pieces.
  3. Pat fish filets dry with paper towels.
  4. Mix herbs, garlic, lemon zest, lemon juice, chili sauce, salt, pepper, and olive oil in a small bowl.
  5. Rub the marinade generously over the fish filets and let them sit.
  6. Toss cherry tomatoes, olives, onion, and zucchini in a large bowl with any leftover marinade.
  7. Arrange veggies in a baking dish evenly.
  8. Place marinated fish filets on top of the veggies and spoon any remaining marinade over the fish.
  9. Bake for about 15 minutes until fish flakes easily with a fork.
  10. Let the dish rest for 5 minutes before serving with crusty bread or a green salad.

Nutrition

Calories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gCholesterol: 60mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 10IUVitamin C: 20mgCalcium: 4mgIron: 15mg

Notes

This dish is versatile; substitute the fish with shrimp or chicken thighs. If you don’t have cherry tomatoes, diced bell peppers or roasted red peppers work well. Store leftovers in an airtight container in the fridge for up to 3 days or freeze portions for up to 3 months, reheating gently. For extra flavor, add a splash of white wine before baking. Garnish with fresh herbs or a drizzle of olive oil for presentation.
Tried this recipe?Let us know how it was!