Perfect Mediterranean Baked Fish Recipe: A Flavorful Seaside Delight

Mediterranean baked fish reimagines ordinary seafood into a culinary masterpiece bursting with Mediterranean charm.

Sunlight-kissed ingredients dance together, promising a sensory journey across coastal landscapes.

Delicate fish fillets absorb complex layers of aromatic herbs and bright citrus notes.

Traditional cooking methods elevate this dish beyond standard meal preparation, infusing each morsel with cultural richness.

Nutritional benefits shine through effortlessly, making this recipe a smart choice for health-conscious food lovers.

Simple techniques ensure success even for novice home cooks seeking elegant dining experiences.

Get ready to transport your taste buds to seaside splendor with minimal effort.

Mediterranean Baked Fish for a Light, Flavorful Meal

• Savor Quick Mediterranean Flavors: This recipe transforms simple fish into a vibrant, restaurant-quality dish in just 20 minutes from start to finish.
• Enjoy Healthful One-Pan Convenience: Packed with lean protein, fresh vegetables, and heart-healthy fats, this meal delivers nutrition without multiple dishes to clean afterward.
• Experience Foolproof Cooking Technique: Marinating and baking ensures tender, flavorful fish that won't dry out, making it perfect for home cooks of all skill levels.

Ingredients for Mediterranean Baked Fish

• Fish Fillets: Mild white fish perfect for absorbing Mediterranean flavors, choose fresh or thawed fillets with firm texture and no strong fishy smell.

• Olive Oil: Rich Mediterranean base that helps distribute flavors and keeps fish moist during baking.
• Lemon Juice: Bright citrus element that tenderizes fish and adds fresh tangy notes.
• Garlic: Aromatic ingredient providing deep savory undertones to the entire dish.
• Dried Oregano, Dried Thyme: Classic Mediterranean herbs that bring authentic herbal warmth and earthiness.
• Salt, Black Pepper: Essential seasonings that enhance and balance overall flavor profile.

• Bell Peppers: Colorful vegetables adding sweetness and nutritional value, choose firm and vibrant peppers.
• Onions: Provides aromatic foundation and subtle sweetness when roasted.
• Tomatoes: Juicy ingredient that creates natural sauce and complements fish beautifully.
• Fresh Parsley: Optional garnish for fresh herbal finish and bright green color.

How to Make Mediterranean Baked Fish

Step 1: Warm Up The Oven

Preheat your oven to 400℉, creating the perfect cooking environment for a delightful Mediterranean fish feast.

Step 2: Craft Your Flavor Blend

• Olive oil
• Lemon juice
• Garlic
• Herbs
• Salt
• Black pepper

Step 3: Massage Marinade Into Fish

Generously coat each fish fillet with the marinade, ensuring every inch absorbs the zesty Mediterranean flavors. Let the fish rest and soak up the delicious mixture.

Step 4: Prepare Vegetable Base

• Sliced zucchini
• Cherry tomatoes
• Red onions
• Bell peppers

Ensure vegetables are evenly and generously coated.

Step 5: Layer In Baking Dish

Spread the marinated vegetables across the bottom of a baking dish, creating a colorful foundation.

Step 6: Position Fish Fillets

Gently place the marinated fish fillets directly on top of the vegetable layer.

Step 7: Final Flavor Drizzle

Pour any remaining marinade over the entire dish for an extra burst of Mediterranean goodness.

Step 8: Bake To Perfection

Place the baking dish in the middle rack of the preheated oven. Bake for 15 minutes or until fish flakes easily and reaches an internal temperature of 145℉.

Step 9: Rest And Serve

Remove from oven and let the dish rest for 5 minutes. This allows flavors to settle and makes serving easier. Plate and enjoy your Mediterranean dish!

Tips for Perfect Mediterranean Baked Fish

• Choose Fresh Fish: Select high-quality, firm white fish like cod, halibut, or sea bass for the best texture and flavor absorption.
• Marinate Thoroughly: Let fish sit in marinade for 15-20 minutes to maximize flavor penetration and tenderize the meat.
• Vegetable Placement: Slice vegetables uniformly to ensure even cooking and create a tasty base for the fish to rest on.
• Check Fish Doneness: Use a fork to gently test fish flakiness or invest in a meat thermometer for precise internal temperature reading.
• Herb Enhancement: Sprinkle fresh herbs like parsley or oregano just before serving to boost Mediterranean authenticity and add bright, fresh notes.

Storing and Reheating Mediterranean Baked Fish

• Refrigeration: Store leftover Mediterranean baked fish in an airtight container within 2 hours of cooking. Carefully place fish and vegetables separately to maintain texture and prevent sogginess. Refrigerated leftovers stay fresh for up to 3 days.
• Reheating Method: Warm fish gently in the oven at 275℉ to prevent drying out. Cover the dish with aluminum foil to retain moisture and heat for 10-12 minutes until internal temperature reaches 145℉. Avoid using microwave, which can make fish rubbery and tough.
• Freezing Option: Wrap cooled fish tightly in plastic wrap, then place in freezer-safe containers. Freeze for maximum 2 months. Thaw overnight in refrigerator before reheating.

Pairing Mediterranean Baked Fish with Sides

• Sip Crisp White Wine: Pair this Mediterranean baked fish with a chilled Sauvignon Blanc or Pinot Grigio to complement the light, herbal flavors and cut through the fish's richness.
• Serve Crusty Bread Companion: Grab a rustic sourdough or ciabatta to soak up the delicious marinade and juices, adding texture and extra flavor to your meal.
• Match Fresh Greek Salad: Create a perfect side dish with a classic Greek salad featuring cucumbers, tomatoes, olives, and feta cheese to enhance the Mediterranean vibes of the fish.
• Pour Refreshing Citrus Drink: Prepare a zesty lemonade or sparkling water with a splash of lemon to brighten the dish's herbal notes and provide a crisp, clean palate cleanser.

Variations of Mediterranean Baked Fish

• Citrus Herb Fish Fusion: Replace original marinade with lemon juice, orange zest, fresh dill, and thyme for a brighter, zingier Mediterranean profile.
• Spicy North African Version: Incorporate harissa paste, smoked paprika, and cayenne pepper into the marinade to give the dish a robust, fiery kick.
• Greek Island Style: Switch vegetables to include kalamata olives, cherry tomatoes, and crumbled feta cheese for an authentic Grecian coastal experience.
• Mediterranean Seafood Medley: Combine multiple fish types like cod, sea bass, and salmon in the same dish for a diverse and rich seafood blend.

Mediterranean Baked Fish Recipe

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4.5 from 21 reviews

• Total Time: 25 minutes
• Yield: 2 1x

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Description

Mediterranean baked fish brings coastal Italian flavors to your dinner table with minimal effort. Herbed white fish nestled in aromatic tomatoes and olives creates a simple yet elegant meal you’ll want to savor again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 2 fish fillets

Vegetables and Aromatics:

• 1 cup cherry tomatoes
• ½ cup olives, pitted
• 1 medium onion, diced
• 1 zucchini, diced
• 4 garlic cloves, minced or 2 teaspoons garlic paste

Herbs, Spices, and Seasonings:

• 6 sprigs thyme, chopped
• 3 sprigs rosemary, chopped
• 1 teaspoon dried oregano
• 2 teaspoons parsley, chopped or dried
• 1 teaspoon basil, chopped (optional)
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon lemon zest

Liquids and Sauces:

• ¼ cup (60 milliliters) olive oil
• 1 tablespoon (15 milliliters) lemon juice
• 1 tablespoon (15 milliliters) sweet chili sauce

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Instructions

1. Preheat the oven to 400 degrees Fahrenheit (204 degrees Celsius), ensuring the rack is positioned in the center for even cooking.
2. In a spacious mixing bowl, whisk together the marinade ingredients, creating a harmonious blend of flavors that will infuse the fish and vegetables.
3. Meticulously coat each fish fillet with the marinade, ensuring both sides are thoroughly covered, allowing the ingredients to penetrate the flesh for maximum taste absorption.
4. Gently toss the prepared vegetables in the remaining marinade, ensuring they are evenly and generously coated with the aromatic mixture.
5. Select a suitable baking dish and artfully arrange the marinated vegetables as a flavorful base, creating a bed for the fish fillets.
6. Carefully place the marinated fish fillets atop the vegetable layer, distributing them evenly to promote uniform cooking.
7. Drizzle any residual marinade over the entire dish, enhancing the overall flavor profile and moisture content.
8. Transfer the baking dish to the preheated oven and bake for approximately 15 minutes, or until the fish becomes easily flakable with a fork and reaches an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius).
9. Once cooked, remove the dish from the oven and let it rest for 5 minutes, allowing the flavors to settle and the fish to reach optimal serving temperature.
10. Serve the Mediterranean baked fish hot, presenting a vibrant and aromatic dish that promises a delightful culinary experience.

Notes

• Freshness matters most when selecting fish, so choose bright, firm fillets without any strong fishy odor.
• Marinating time impacts flavor depth, allowing herbs and citrus to penetrate the fish thoroughly.
• Mediterranean herbs like oregano and thyme transform this simple dish into a vibrant culinary experience.
• Vegetable selection can vary based on seasonal availability, encouraging creativity in your cooking.
• Serving immediately after resting ensures the fish remains moist and retains its delicate texture.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Dinner
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 2
• Calories: 350 kcal
• Sugar: 4 g
• Sodium: 450 mg
• Fat: 30 g
• Saturated Fat: 4 g
• Unsaturated Fat: 20 g
• Trans Fat: 0 g
• Carbohydrates: 16 g
• Fiber: 3 g
• Protein: 6 g
• Cholesterol: 50 mg