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Mediterranean Baked Fish: A Healthy, Flavor-Packed Dish from the Coastline to Your Kitchen
If you’re looking for a dinner recipe that’s light, nutritious, and full of vibrant flavors, Mediterranean Baked Fish is your answer. Inspired by the sun-drenched coasts of Southern Europe, this dish brings together fresh herbs, ripe tomatoes, briny olives, and tender white fish in a one-pan wonder that’s as easy to make as it is satisfying.
This recipe perfectly captures the essence of the Mediterranean diet—simple, wholesome ingredients prepared in a way that brings out their natural flavors. It’s a great choice for a weeknight dinner, yet elegant enough for entertaining guests.
🌿 Why You’ll Love Mediterranean Baked Fish
- Heart-healthy: Packed with lean protein, olive oil, and antioxidant-rich vegetables.
- Quick and easy: Prepped in 15 minutes, cooked in under 30.
- One-dish meal: Minimal cleanup and maximum flavor.
- Customizable: Use any white fish you prefer and adapt the veggies and herbs to your taste.
🐟 Ingredients
Here’s what you’ll need to make Mediterranean Baked Fish:
- 4 white fish fillets (such as cod, halibut, tilapia, or sea bass)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon (zested and juiced)
- 1 teaspoon dried oregano (or 1 tablespoon fresh)
- 1 teaspoon dried thyme or rosemary
- Salt and freshly ground black pepper to taste
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup capers (optional, for extra brininess)
- Fresh parsley or basil for garnish
🧑🍳 Instructions
1. Preheat and Prep
Preheat your oven to 400°F (200°C). Lightly oil a baking dish or line it with parchment paper for easier cleanup.
