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Simple Mediterranean Baked Fish Recipe: Light, Flavorful, and Nourishing
If you’re looking for a delicious, healthy, and quick dinner that feels both elegant and effortless, this Simple Mediterranean Baked Fish recipe checks all the boxes. Inspired by the sunny flavors of the Mediterranean coast, this dish combines tender white fish with fresh vegetables, herbs, olive oil, and citrus for a light yet deeply satisfying meal.
Whether you’re cooking for a weeknight family dinner or a special occasion, this recipe brings bold flavor without the fuss—and it’s ready in under 30 minutes.
Why Mediterranean Baked Fish?
The Mediterranean diet is celebrated for its focus on fresh, whole foods—lean proteins, heart-healthy olive oil, fresh herbs, and lots of vegetables. This baked fish dish captures the essence of that style: simple preparation, clean flavors, and wholesome ingredients.
Plus, it’s:
- ✅ Gluten-free
- ✅ Low-carb & keto-friendly
- ✅ Packed with protein and omega-3s
- ✅ Great for meal prep
Ingredients
Here’s what you’ll need to create this Mediterranean-inspired dish:
Main Ingredients:
- 4 fillets of white fish (such as cod, halibut, tilapia, or sea bass)
- 2 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- 3–4 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- Fresh parsley or basil, chopped (for garnish)
- Optional: A pinch of red pepper flakes for a bit of heat
Instructions
Step 1: Preheat and Prep
- Preheat your oven to 400°F (200°C).
- Lightly oil a baking dish large enough to hold the fish fillets in a single layer.
Step 2: Season the Fish
- Pat the fish dry and place it in the baking dish.
- Drizzle with olive oil and lemon juice.
- Sprinkle with salt, pepper, oregano, and garlic.
