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Place the fish fillets in the prepared dish. Drizzle with olive oil, then sprinkle garlic, lemon zest, lemon juice, oregano, thyme, salt, and pepper evenly over the fillets.
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3. Add the Mediterranean Mix
Scatter the halved cherry tomatoes, red onion slices, olives, and capers (if using) around and on top of the fish. These ingredients will roast and release their juices, creating a flavorful sauce right in the pan.
4. Bake the Fish
Bake uncovered in the preheated oven for 15–20 minutes, or until the fish flakes easily with a fork. Cooking time will depend on the thickness of your fillets—thicker cuts like cod or halibut may take slightly longer.
5. Garnish and Serve
Once out of the oven, sprinkle chopped fresh parsley or basil over the top. Serve the fish with a side of crusty bread, couscous, rice, or a light green salad to soak up the delicious juices.
📝 Tips and Variations
- Fish types: You can use any firm white fish. Cod, haddock, grouper, and snapper all work well.
- Add vegetables: Bulk up the dish with sliced zucchini, bell peppers, or spinach for extra nutrition.
- Wine pairing: A crisp white wine like Sauvignon Blanc or Pinot Grigio pairs beautifully.
- Meal prep tip: Marinate the fish with herbs, garlic, and lemon juice a few hours ahead for even deeper flavor.
❤️ Health Benefits
Mediterranean Baked Fish isn’t just tasty—it’s a great example of how healthy food can be indulgent. Rich in omega-3 fatty acids, lean protein, and plant-based nutrients, this dish supports heart health, reduces inflammation, and helps maintain energy levels without weighing you down.
🌞 Final Thoughts
Mediterranean Baked Fish is more than just a recipe—it’s a taste of the sea, the sun, and the rich culinary traditions of one of the world’s healthiest regions. With minimal effort and maximum flavor, it’s a perfect go-to meal when you want something nourishing, elegant, and incredibly delicious.
Give it a try—you might just find it becomes a staple in your kitchen! Would you like a printable version of this recipe or a grocery list to go with it?
