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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish

Discover a game-changing Mediterranean Baked Fish recipe that's juicy, flavorful, and ready in 30 minutes. Perfect for busy weeknights or dinner parties.
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Prep Time 20 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 2 people
Calories: 378
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 fish fillets (cod, tilapia, or halibut) fish fillets
  • 6 sprigs thyme chopped
  • 3 sprigs rosemary chopped
  • 1 tsp dried oregano
  • 2 tsp parsley fresh or dried
  • 4 cloves garlic minced or 2 tsp garlic paste
  • 1 tsp basil optional
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tbsp mild chili sauce
  • ½ tsp salt
  • ½ tsp black pepper
  • ¼ cup olive oil
  • 1 cup cherry tomatoes
  • ½ cup pitted olives
  • 1 medium onion diced
  • 1 medium zucchini diced

Equipment

  • Baking dish
  • Mixing bowls
  • Measuring spoons
  • Fork for flaking fish
  • Fork for flaking fish

Method
 

  1. Preheat your oven to 200°C (400°F).
  2. In a bowl, combine all the marinade ingredients except the vegetables, and stir until they form a paste.
  3. Rub the marinade generously onto both sides of the fish fillets and set aside.
  4. Toss the vegetables into the leftover marinade and mix until coated, then spread them in a baking dish.
  5. Place the marinated fish fillets on top of the vegetables, drizzle remaining marinade over the dish, and bake for about 15 minutes.
  6. Check for doneness; fish should flake easily or reach an internal temperature of 63°C (145°F) and then let rest for 5 minutes before serving.

Nutrition

Calories: 378kcalCarbohydrates: 12gProtein: 22gFat: 26gSaturated Fat: 4gCholesterol: 60mgSodium: 350mgPotassium: 700mgFiber: 3gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 6mgIron: 10mg

Notes

Feel free to swap ingredients based on availability. Try red snapper instead of cod or use bell peppers instead of zucchini. This dish is perfect for meal prep and reheats well. Store leftovers in an airtight container in the fridge for up to 3 days and reheat gently to avoid drying out the fish. For freezing, wrap individual portions tightly and freeze for up to 3 months. Reheat with a splash of olive oil or water to keep it moist. Garnish with fresh herbs or lemon juice before serving for added flavor and a pop of color.
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