This Easy Mediterranean Baked Fish is a tasty dish you’ll love! With fresh ingredients like tomatoes, olives, and herbs, it brings a burst of flavor to your table.
It’s super simple to make. Just place the fish on a baking sheet, toss on your veggies, and let the oven do the work. Plus, it’s light and refreshing – perfect for any day of the week!
Key Ingredients & Substitutions
White Fish: Cod, haddock, or tilapia work beautifully in this recipe. If you can’t find these, any firm fish like sole or snapper will do just fine. Even salmon can add a unique twist!
Cherry Tomatoes: Fresh cherry or grape tomatoes add sweetness and freshness. If they’re out of season, you might use canned diced tomatoes – just make sure to drain them well.
Olives: Kalamata and green olives give the dish a rich flavor. If you’re not a fan of olives, consider using capers for a similar briny note.
Olive Oil: Extra virgin olive oil is best for flavor. However, if you need a substitute, avocado oil can work too. It has a neutral flavor and high smoke point.
Herbs: Dried oregano is a staple here, but fresh herbs like basil or thyme can brighten up the dish. If using fresh, double the amount since dried herbs are concentrated.
How Do You Get the Fish Just Right?
Cooking fish can be tricky, but here’s how to nail it! The key is to avoid overcooking, so keep an eye on it.
- Use a fork to check for doneness after about 15 minutes. It should flake easily and look opaque.
- A little extra olive oil on top helps keep the fish moist.
- If you have a meat thermometer, aim for an internal temp of 145°F (63°C).
Letting it rest for a minute before serving helps lock in the juices, making for a tastier meal!
Easy Mediterranean Baked Fish
Ingredients You’ll Need:
For the Fish:
- 4 white fish fillets (such as cod, haddock, or tilapia)
For the Vegetable Mixture:
- 1 cup cherry or grape tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup green olives, pitted and halved
- 1/2 small red onion, finely chopped
- 2 cloves garlic, minced
For Seasoning:
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme (optional)
- Salt and pepper, to taste
For Garnish:
- Fresh parsley or dill, for garnish (optional)
- Lemon wedges, for serving
Time Needed:
This delightful Mediterranean baked fish takes about 10 minutes to prepare and 15-20 minutes to bake, totaling around 25-30 minutes from start to finish. It’s quick, easy, and perfect for a busy evening!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This will ensure that your fish cooks evenly and comes out delicious!
2. Prepare the Baking Dish:
Take a baking dish and lightly grease it with a bit of olive oil. This prevents the fish from sticking and helps with cleanup.
3. Arrange the Fish:
Place the fish fillets in the baking dish in a single layer. Make sure they’re not overlapping, so they cook uniformly.
4. Mix the Vegetables:
In a medium bowl, combine the halved tomatoes, Kalamata olives, green olives, chopped red onion, minced garlic, oregano, thyme (if using), salt, and pepper. Drizzle 3 tablespoons of olive oil over the mixture and give it a good stir to combine all ingredients well.
5. Top the Fish:
Spoon the tomato and olive mixture evenly over the fish fillets, making sure to cover them nicely. This will add flavor and moisture.
6. Add Extra Olive Oil:
For even more flavor, drizzle a little extra olive oil over the top of the dish.
7. Bake the Dish:
Place the baking dish in your preheated oven and bake for about 15-20 minutes. The fish is done when it turns opaque and flakes easily when tested with a fork.
8. Garnish and Serve:
Once baked, take the dish out of the oven. If you like, sprinkle some fresh parsley or dill on top for a burst of color. Serve warm with lemon wedges on the side, which you can squeeze over the fish for added zest!
Enjoy your healthy, vibrant Mediterranean meal that’s packed with flavor and incredibly easy to make!
FAQs for Easy Mediterranean Baked Fish
Can I Use Frozen Fish Fillets Instead of Fresh?
Yes, you can use frozen fish fillets! Just be sure to thaw them completely before cooking. To thaw quickly, you can place the sealed fish in cold water for about an hour, or leave it in the refrigerator overnight. Pat them dry before seasoning to ensure the best texture.
What Other Vegetables Can I Add?
You can definitely mix it up! Vegetables like bell peppers, zucchini, or spinach would work well. Just chop them into similar sizes so they cook evenly along with the fish.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, do so gently in the microwave or oven to prevent the fish from becoming tough. Adding a splash of lemon juice can help revive the flavors!
What Can I Serve with This Dish?
This Mediterranean baked fish pairs wonderfully with a side of couscous, quinoa, or a light salad. You can also serve it with crusty bread to soak up the delicious juices from the baking dish!
